Comparing Nutrients in 1 pound Steamed Sweet Potato Leaves VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves	21%	7%	72%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Steamed Sweet Potato Leaves	Red Kidney Beans	Recommended Dietary Allowance
Energy	5.47% 159kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	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	25.8% 33.5g	214% 278g	130g per day for Men 19-50 years
Sugars	34.3% 25g	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	22.7% 8.6g	181% 69g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	74% 667μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	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	7.56% 6.8mg	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	29% 4.35mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Red Kidney Beans	Recommended Dietary Allowance
Calcium	15% 150mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	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	35.7% 2.86mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	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	26% 181mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	11% 405g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Sweet Potato Leaves VS Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Steamed Sweet Potato Leaves 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 Steamed Sweet Potato Leaves vs Red Kidney Beans:

• 1 pound of Steamed Sweet Potato Leaves has more Vitamin A, 1.2 times more Vitamin B2, 4.6 times more Vitamin E and 19.4 times more Vitamin K than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 5.4 times more Vitamin B1, 2.1 times more Vitamin B3, 3.9 times more Vitamin B5, 2.5 times more Vitamin B6, 8 times more Vitamin B9 and 3 times more Vitamin C than Steamed Sweet Potato Leaves.
• 1 pound of Steamed Sweet Potato Leaves have insufficient amounts of Vitamin C
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Steamed Sweet Potato Leaves 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 Steamed Sweet Potato Leaves vs Red Kidney Beans:

• 1 pound of Steamed Sweet Potato Leaves has 7.6 times more Water than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 2.5 times more Calcium, 21.2 times more Copper, 10.6 times more Iron, 2.9 times more Magnesium, 4.9 times more Manganese, 10.2 times more Phosphorus, 4.4 times more Potassium, 3.6 times more Selenium and 10.7 times more Zinc than Steamed Sweet Potato Leaves.
• 1 pound of Steamed Sweet Potato Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Steamed Sweet Potato Leaves has 2.6 times more Sugars than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 9.6 times more Energy, 17 times more Omega 3, 8.3 times more Carbohydrate, 8 times more Fiber and 10.3 times more Protein than Steamed Sweet Potato Leaves.
• 1 pound of Steamed Sweet Potato Leaves provide inadequate amounts of Energy and Omega 3
• Both Steamed Sweet Potato Leaves as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.