Comparing Nutrients in 1 kilogram Sweet Potato VS Boiled Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Sweet Potato	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	29.7% 860kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	175% 228g	130g per day for Men 19-50 years
Sugars	57.7% 41.8g	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	9.66% 7g	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	% 9.6g	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	79% 30g	195% 74g	38g per day for Men 19-50 years
Protein	28% 15.7g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	788% 7090μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	58.3% 17.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	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	26.7% 24mg	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	17.3% 2.6mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	30% 300mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	269% 2.42mg	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	76.3% 6.1mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	207% 4.77mg	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	67% 470mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	21% 773g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweet Potato versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Sweet Potato has more Vitamin A, 3.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 2 times more Vitamin C than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.1 times more Vitamin B1, 11.8 times more Vitamin B9 and 4.7 times more Vitamin K than Raw Sweet Potato.
• Both Sweet Potato and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Sweet Potato have insufficient amounts of Vitamin K
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Sweet Potato as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Sweet Potato has 27.5 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.6 times more Copper, 4.8 times more Iron, 1.8 times more Magnesium, 1.8 times more Manganese, 3 times more Phosphorus, 2 times more Selenium and 3.6 times more Zinc than Raw Sweet Potato.
• Both Sweet Potato and Boiled Red Kidney Beans contain similar levels of Calcium and Potassium per one kilogram.
• 1 kilogram of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweet Potato has 13.1 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.5 times more Energy, 168 times more Omega 3, 2.5 times more Fiber and 5.5 times more Protein than Raw Sweet Potato.
• Both Sweet Potato and Boiled Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Sweet Potato provide inadequate amounts of Omega 3
• Both Raw Sweet Potato as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.