Comparing Nutrients in 1 kilogram Sweet Potato VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Sweet Potato	Red Kidney Beans	Recommended Dietary Allowance
Energy	29.7% 860kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	471% 613g	130g per day for Men 19-50 years
Sugars	57.7% 41.8g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	28% 15.7g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Red Kidney Beans	Recommended Dietary Allowance
Calcium	30% 300mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	254% 28mg	11mg per day for Men 19-50 years
Water	21% 773g	3.18% 118g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Sweet Potato versus 1 kg of 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 Red Kidney Beans:

• 1 kilogram of Sweet Potato has more Vitamin A than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 7.8 times more Vitamin B1, 3.5 times more Vitamin B2, 3.8 times more Vitamin B3, 1.9 times more Vitamin B6, 35.8 times more Vitamin B9, 1.9 times more Vitamin C and 3.1 times more Vitamin K than Raw Sweet Potato.
• Both Sweet Potato and Red Kidney Beans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Sweet Potato have insufficient amounts of Vitamin K
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Sweet Potato as well as Raw 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 Red Kidney Beans:

• 1 kilogram of Sweet Potato has 4.6 times more Sodium and 6.6 times more Water than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.8 times more Calcium, 4.6 times more Copper, 11 times more Iron, 5.5 times more Magnesium, 4.3 times more Manganese, 8.6 times more Phosphorus, 4 times more Potassium, 5.3 times more Selenium and 9.3 times more Zinc than Raw Sweet Potato.
• 1 kilogram of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweet Potato has 2 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3.9 times more Energy, 358 times more Omega 3, 3 times more Carbohydrate, 5.1 times more Fiber and 14.4 times more Protein than Raw Sweet Potato.
• 1 kilogram of Sweet Potato provide inadequate amounts of Omega 3
• Both Raw Sweet Potato as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.