Comparing Nutrients in 300 calories Steamed Sweet Potato Leaves VS Boiled Kidney Beans

Weight per 300 calories

• Steamed Sweet Potato Leaves: 857g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 3.6 times more energy per unit of mass than Steamed Sweet Potato Leaves, which is average in comparison to other foods. Steamed Sweet Potato Leaves having low energy density.

Which food has more nutrients per 300 calories - Steamed Sweet Potato Leaves or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves	21%	7%	72%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Steamed Sweet Potato Leaves	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	41.4% 54g	130g per day for Men 19-50 years
Sugars	64.8% 47g	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	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	43% 16.3g	39.8% 15g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	140% 1260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.7% 8.6mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	22% 0.28mg	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	105% 420μg	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	14.3% 13mg	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	55% 8.23mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	776% 931μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	28.3% 283mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	31.4% 0.28mg	56.7% 0.51mg	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	67.5% 5.4mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	98% 411mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	85.3% 1.96mg	44% 1mg	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	49% 343mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	78.7% 2674mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	20.3% 2.23mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	20.7% 765g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Steamed Sweet Potato Leaves vs Boiled Kidney Beans:

• Steamed Sweet Potato Leaves have more Vitamin A, 2.5 times more Vitamin B1, 16.7 times more Vitamin B2, 6.3 times more Vitamin B3, 3.3 times more Vitamin B5, 4.8 times more Vitamin B6, 1.4 times more Vitamin B9, 4.5 times more Vitamin C, 116.1 times more Vitamin E and 46.9 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Steamed Sweet Potato Leaves as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Steamed Sweet Potato Leaves vs Boiled Kidney Beans:

• Steamed Sweet Potato Leaves have 3.4 times more Calcium, 4.1 times more Magnesium, 1.9 times more Manganese, 2.8 times more Potassium, 3 times more Selenium, 25.4 times more Sodium and 4.8 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Copper than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Boiled All Types Kidney Beans have similar amounts of Iron, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Steamed Sweet Potato Leaves have 2.5 times more Fat, 3.8 times more Omega 6 and 62.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Omega 3 than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Steamed Sweet Potato Leaves as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.