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Comparing Nutrients in 300 calories Boiled Sweet Potato no SkinVS Boiled Kidney Beans

Weight per 300 calories

Boiled Sweet Potato no Skin
395g
Boiled Kidney Beans
236g

Boiled All Types Kidney Beans have 1.7 times more energy per unit of mass than Boiled Sweet Potato without Skin, which is average in comparison to other foods. Boiled Sweet Potato no Skin having average energy density.

Which food has more nutrients per 300 calories - Boiled Sweet Potato no Skin or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Sweet Potato no Skin
7%
2%
91%
Boiled Kidney Beans
27%
3%
70%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.57%0.55g
Fat
1.2%1.2g
0.55 gvs1.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.38%0.12g
Saturated Fat
0.54%0.17g
0.12 gvs0.17 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
25%0.4g
0 gvs0.4 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.4%0.24g
Omega 6
1.5%0.26g
0.24 gvs0.26 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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54%70g
Carbohydrate
41.4%54g
70 gvs54 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
31.3%22.7g
Sugars
1.04%0.76g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
22.7 gvs0.76 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.34%1.7g
Fructose
NA
≤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]
1.7 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.13g
Glucose
NA
2.13 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%5.64g
Sucrose
NA
5.64 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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26%9.87g
Fiber
39.8%15g
9.87 gvs15 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
9.66%5.4g
Protein
36.6%20.5g
5.4 gvs20.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

345%3107μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
3107 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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18.4%0.22mg
Vitamin B1
31.5%0.38mg
Thiamine
0.22 mgvs0.38 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.3%0.19mg
Vitamin B2
10.5%0.14mg
Riboflavin
0.19 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.3%2.12mg
Vitamin B3
8.53%1.37mg
Niacin, nicotinic acid, niacinamide
2.12 mgvs1.37 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
46%2.3mg
Vitamin B5
10.4%0.52mg
Pantothenic acid
2.3 mgvs0.52 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
50%0.65mg
Vitamin B6
22%0.28mg
Pyridoxine
0.65 mgvs0.28 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18%5.45μg
Vitamin B7
NA
Biotin
5.45 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.92%23.7μg
Vitamin B9
76.8%307μg
Folates and Folic Acid
23.7 μgvs307 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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56%50.5mg
Vitamin C
3.15%2.83mg
Ascorbic acid
50.5 mgvs2.83 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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24.7%3.7mg
Vitamin E
0.47%0.071mg
Tocopherols and Tocotrienols
3.7 mgvs0.071 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.9%8.3μg
Vitamin K
16.5%20μg
Phytomenadione or phylloquinone
8.3 μgvs20 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

10.7%107mg
Calcium
8.27%82.7mg
107 mgvs82.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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41.2%0.37mg
Copper
56.7%0.51mg
0.37 mgvs0.51 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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35.5%2.84mg
Iron
65.6%5.24mg
2.84 mgvs5.24 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17%71mg
Magnesium
23.6%99mg
71 mgvs99 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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45.7%1.05mg
Manganese
44%1mg
1.05 mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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18%126mg
Phosphorus
46.6%326mg
126 mgvs326 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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26.7%908mg
Potassium
28%957mg
908 mgvs957 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.44%0.79μg
Selenium
4.72%2.6μg
0.79 μgvs2.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
7.1%107mg
Sodium
0.16%2.36mg
107 mgvs2.36 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
7.18%0.79mg
Zinc
21.5%2.36mg
0.79 mgvs2.36 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.55%316g
Water
4.27%158g
316 gvs158 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Sweet Potato no Skin vs Boiled Kidney Beans:
Comparing minerals per 300 calories for Boiled Sweet Potato no Skin vs Boiled Kidney Beans:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: