Comparing Nutrients in 300 calories Sweet Potato VS Boiled Kidney Beans

Weight per 300 calories

• Sweet Potato: 349g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 1.5 times more energy per unit of mass than Raw Sweet Potato, which is average in comparison to other foods. Sweet Potato having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Sweet Potato	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0.22% 0.003g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	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	54% 70g	41.4% 54g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	3.37% 2.44g	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	% 3.35g	NA	g per day for Men 19-50 years
Sucrose	% 8.8g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.5g	39.8% 15g	38g per day for Men 19-50 years
Protein	9.78% 5.48g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	275% 2473μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20.3% 6.1μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.6% 38.4μg	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	9.3% 8.37mg	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	6.05% 0.91mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.23% 6.28μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	10.5% 105mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	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	26.6% 2.13mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.2mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	23.4% 164mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	34.6% 1176mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.1μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	12.8% 192mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.05mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	7.3% 270g	4.27% 158g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato has more Vitamin A, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 5.4 times more Vitamin B5, 2.6 times more Vitamin B6, 3 times more Vitamin C and 12.8 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B1, 8 times more Vitamin B9 and 3.2 times more Vitamin K than Raw Sweet Potato.
• Both Raw Sweet Potato 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 Sweet Potato vs Boiled Kidney Beans:

• Raw Sweet Potato has 1.3 times more Calcium, 1.2 times more Potassium, 81.2 times more Sodium and 1.7 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Iron, 2 times more Phosphorus and 2.3 times more Zinc than Raw Sweet Potato.
• Both Raw Sweet Potato and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium, Manganese and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Sweet Potato has 1.3 times more Carbohydrate and 19.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 115.1 times more Omega 3, 1.4 times more Fiber and 3.7 times more Protein than Raw Sweet Potato.
• Both Raw Sweet Potato and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Raw Sweet Potato as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.