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

Weight per 300 calories

• Baked Sweet Potato: 333g
• Boiled Red Kidney Beans: 236g

Boiled Red Kidney Beans have 1.4 times more energy per unit of mass than Sweet Potato Baked in skin, flesh only, which is average in comparison to other foods. Baked Sweet Potato having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Baked Sweet Potato	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	41.4% 54g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	1.04% 0.76g	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	2.3% 1.67g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 7.6g	NA	g per day for Men 19-50 years
Fiber	29% 11g	46% 17.5g	38g per day for Men 19-50 years
Protein	12% 6.7g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	356% 3203μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.7% 0.36mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26.7% 8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	76.8% 307μg	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	72.6% 65.3mg	3.15% 2.83mg	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	15.8% 2.37mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.67μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.7% 127mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	59.6% 0.54mg	63.5% 0.57mg	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	28.8% 2.3mg	87% 6.94mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	49% 1.13mg	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	25.7% 180mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	46.6% 1583mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	0.31% 4.72mg	1500mg per day for Men 19-50 years
Zinc	9.7% 1.07mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	6.83% 253g	4.27% 158g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Baked Sweet Potato have more Vitamin A, 2.6 times more Vitamin B2, 3.6 times more Vitamin B3, 5.7 times more Vitamin B5, 3.4 times more Vitamin B6, 23 times more Vitamin C and 33.4 times more Vitamin E than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 15.4 times more Vitamin B9 and 2.6 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Baked Sweet Potato have insufficient amounts of Vitamin B9
• 300 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Sweet Potato Baked in skin, flesh only as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Baked Sweet Potato have 1.9 times more Calcium, 1.5 times more Manganese, 1.7 times more Potassium, 25.4 times more Sodium and 1.6 times more Water than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 3 times more Iron, 1.9 times more Phosphorus and 2.4 times more Zinc than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Boiled Red Kidney Beans contain similar levels of Copper and Magnesium per 300 calories.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Sweet Potato have 1.3 times more Carbohydrate and 28.6 times more Sugars than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 19.8 times more Omega 3, 1.6 times more Fiber and 3.1 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Boiled Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Baked Sweet Potato provide inadequate amounts of Omega 3
• Both Sweet Potato Baked in skin, flesh only as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.