Comparing Nutrients in 1 pound Baked Sweet Potato VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Baked Sweet Potato	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	14% 408kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	78% 102g	130g per day for Men 19-50 years
Sugars	40.5% 29.4g	NA	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	3.13% 2.27g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.3g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	111% 42g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	484% 4359μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	36.3% 11μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	84% 336μg	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	99% 89mg	6.05% 5.44mg	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	21.5% 3.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	17.2% 172mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	146% 1.3mg	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	39% 3.13mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	62.7% 1.44mg	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	35% 245mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	9.3% 344g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Sweet Potato vs Boiled California Red Kidney Beans:

• Sweet Potato Baked in skin, flesh only has more Vitamin A, 1.7 times more Vitamin B2, 2.8 times more Vitamin B3, 4 times more Vitamin B5, 2.8 times more Vitamin B6 and 16.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 12.3 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Boiled California Red Kidney Beans have similar amounts of Vitamin B1 per 1 lb.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Sweet Potato vs Boiled California Red Kidney Beans:

• Sweet Potato Baked in skin, flesh only has 1.6 times more Manganese and 9 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.7 times more Calcium, 1.8 times more Copper, 4.3 times more Iron, 1.8 times more Magnesium, 2.5 times more Phosphorus, 6 times more Selenium and 2.7 times more Zinc than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Boiled California Red Kidney Beans have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled California Red Kidney Beans contain 1.4 times more Energy, 5.3 times more Omega 3, 2.8 times more Fiber and 4.5 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Boiled California Red Kidney Beans have similar amounts of Carbohydrate per 1 lb.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.