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

Weight per 300 calories

• Baked Frozen Sweet Potato: 300g
• Boiled California Red Kidney Beans: 242g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Baked Frozen Sweet Potato or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Baked Frozen Sweet Potato	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.2g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	38% 27.5g	NA	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	14.2% 5.4g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	9.16% 5.13g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	348% 3129μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.7mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.68μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.5% 66μg	44.8% 179μg	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	30.3% 27.3mg	3.23% 2.9mg	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	15.4% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.25% 7.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.5% 105mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	77.7% 0.7mg	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	20.3% 1.62mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	86.7% 2mg	33.5% 0.77mg	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	19% 132mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	33.3% 1131mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	3.27% 1.8μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	5.98% 221g	4.38% 162g	3700g per day for Men 19-50 years

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

• Baked Frozen Sweet Potato no Salt has more Vitamin A, 1.3 times more Vitamin B3, 3.2 times more Vitamin B5, 2.2 times more Vitamin B6 and 9.4 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.6 times more Vitamin B1 and 2.7 times more Vitamin B9 than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt and Boiled California Red Kidney Beans have similar amounts of Vitamin B2 per 300 kcal.
• Both Baked Frozen Sweet Potato no Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Baked Frozen Sweet Potato no Salt has 2.6 times more Manganese and 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.5 times more Calcium, 1.3 times more Copper, 4.5 times more Iron, 1.8 times more Magnesium, 2.5 times more Phosphorus, 1.6 times more Selenium and 2.3 times more Zinc than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt and Boiled California Red Kidney Beans have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Frozen Sweet Potato no Salt has 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.7 times more Omega 3, 4.2 times more Fiber and 4.3 times more Protein than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt and Boiled California Red Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Baked Frozen Sweet Potato no Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.