Comparing Nutrients in 1 kilogram Baked Frozen Sweet Potato VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Baked Frozen Sweet Potato	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	34.5% 1000kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 234g	175% 228g	130g per day for Men 19-50 years
Sugars	126% 92g	4.4% 3.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	168% 64g	38g per day for Men 19-50 years
Protein	30.5% 17g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1159% 10430μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.55mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.86mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	52% 15.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 91mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	51.3% 7.7mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	35% 350mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	240% 2.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	67.5% 5.4mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	187% 4.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	63% 440mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	111% 3770mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	91% 10mg	11mg per day for Men 19-50 years
Water	20% 737g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Frozen Sweet Potato vs Boiled Kidney Beans:

• Baked Frozen Sweet Potato no Salt has more Vitamin A, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6, 7.6 times more Vitamin C and 25.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Vitamin B1, 5.9 times more Vitamin B9 and 3.4 times more Vitamin K than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Baked Frozen Sweet Potato no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Frozen Sweet Potato vs Boiled Kidney Beans:

• Baked Frozen Sweet Potato no Salt has 1.5 times more Manganese than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.1 times more Iron, 2 times more Magnesium, 3.1 times more Phosphorus, 1.8 times more Selenium and 3.3 times more Zinc than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt and Boiled All Types Kidney Beans have similar amounts of Calcium, Copper, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Frozen Sweet Potato no Salt has 28.7 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Energy, 24.3 times more Omega 3, 3.6 times more Fiber and 5.1 times more Protein than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Baked Frozen Sweet Potato no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.