Comparing Nutrients in 300 calories California Red Kidney Beans VS Baked Sweet Potato

Weight per 300 calories

• California Red Kidney Beans: 91g
• Baked Sweet Potato: 333g

California Red Kidney Beans have 3.7 times more energy per 100g than Baked Sweet Potato. It has high energy density when compared to other foods. Sweet Potato Baked in skin, flesh only having average energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Baked Sweet Potato?

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Baked Sweet Potato	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	53% 69g	130g per day for Men 19-50 years
Sugars	NA	29.8% 21.6g	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	2.3% 1.67g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 7.6g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	29% 11g	38g per day for Men 19-50 years
Protein	39.6% 22g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	356% 3203μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	29.7% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26.7% 8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	89.5% 358μg	5% 20μg	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	4.55% 4.1mg	72.6% 65.3mg	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	NA	15.8% 2.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.4% 7.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	17.7% 177mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	59.6% 0.54mg	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	106% 8.5mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	72% 1.66mg	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	52.6% 368mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	46.6% 1583mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	9.7% 1.07mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	6.83% 253g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Baked Sweet Potato Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Baked Sweet Potato?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Baked Sweet Potato:

• 300 calories of California Red Kidney Beans have 1.3 times more Vitamin B1 and 17.9 times more Vitamin B9 than Baked Sweet Potato.
• While 300 kcal of Sweet Potato Baked in skin, flesh only contain more Vitamin A, 1.8 times more Vitamin B2, 2.6 times more Vitamin B3, 4.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 16 times more Vitamin C than Raw California Red Kidney Beans.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 300 calories of Baked Sweet Potato have insufficient amounts of Vitamin B9
• Both Raw California Red Kidney Beans as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Baked Sweet Potato:

• 300 calories of California Red Kidney Beans have 1.4 times more Calcium, 1.9 times more Copper, 3.7 times more Iron, 1.6 times more Magnesium, 2 times more Phosphorus and 2.2 times more Zinc than Baked Sweet Potato.
• While 300 kcal of Sweet Potato Baked in skin, flesh only contain 1.8 times more Manganese, 12 times more Sodium and 23.6 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Baked Sweet Potato contain similar levels of Potassium per 300 calories.
• Both Raw California Red Kidney Beans as well as Sweet Potato Baked in skin, flesh only lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 2.1 times more Fiber and 3.3 times more Protein than Baked Sweet Potato.
• While 300 kcal of Sweet Potato Baked in skin, flesh only contain 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Baked Sweet Potato offer comparable quantities of Energy per 300 calories.
• Both Raw California Red Kidney Beans as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.