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

Macros Ratio

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

Macro Nutrients

	Baked Frozen Sweet Potato	Red Kidney Beans	Recommended Dietary Allowance
Energy	15.6% 454kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.6% 106g	214% 278g	130g per day for Men 19-50 years
Sugars	57.4% 41.6g	13% 9.53g	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	21.5% 8.16g	181% 69g	38g per day for Men 19-50 years
Protein	14% 7.76g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	526% 4731μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.54mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.84mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	23.6% 7.08μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	447% 1787μg	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	46% 41.3mg	22.7% 20.4mg	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	23.3% 3.5mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Red Kidney Beans	Recommended Dietary Allowance
Calcium	16% 159mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	30.6% 2.45mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	219% 5.04mg	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	28.5% 200mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	50.3% 1710mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	9.04% 334g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Frozen Sweet Potato VS Red Kidney Beans per 1 lb

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

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

• 1 pound of Baked Frozen Sweet Potato has more Vitamin A, 2 times more Vitamin C and 3.7 times more Vitamin E than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 9.2 times more Vitamin B1, 3.8 times more Vitamin B2, 3.8 times more Vitamin B3, 1.4 times more Vitamin B5, 2.1 times more Vitamin B6, 17.9 times more Vitamin B9 and 2.2 times more Vitamin K than Baked Frozen Sweet Potato no Salt.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Baked Frozen Sweet Potato no Salt as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Raw Red Kidney Beans contains 2.4 times more Calcium, 3.8 times more Copper, 12.4 times more Iron, 6.6 times more Magnesium, 1.7 times more Manganese, 9.2 times more Phosphorus, 3.6 times more Potassium, 5.3 times more Selenium and 9.3 times more Zinc than Baked Frozen Sweet Potato no Salt.
• 1 pound of Baked Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Frozen Sweet Potato has 4.4 times more Sugars than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 3.4 times more Energy, 51.1 times more Omega 3, 2.6 times more Carbohydrate, 8.4 times more Fiber and 13.2 times more Protein than Baked Frozen Sweet Potato no Salt.
• 1 pound of Baked Frozen Sweet Potato provide inadequate amounts of Omega 3
• Both Baked Frozen Sweet Potato no Salt as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.