Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Sweet Potato

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Sweet Potato	Recommended Dietary Allowance
Energy	6.2% 180kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	22% 28.5g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	8.17% 5.93g	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	1.37% 0.99g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 3.57g	g per day for Men 19-50 years
Fiber	24% 9.07g	11% 4.25g	38g per day for Men 19-50 years
Protein	22% 12.3g	3.97% 2.23g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	112% 1005μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	4.93% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	22.8% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.27% 2.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46% 184μg	3.9% 15.6μg	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	1.9% 1.7mg	3.78% 3.4mg	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	0.28% 0.043mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Sweet Potato	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	23.8% 0.21mg	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	39.3% 3.15mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	16% 0.37mg	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	28% 196mg	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.96% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Sweet Potato:

• Boiled All Types Kidney Beans have 2.1 times more Vitamin B1, 11.8 times more Vitamin B9 and 4.7 times more Vitamin K than Raw Sweet Potato.
• While Raw Sweet Potato contains more Vitamin A, 3.6 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin C and 8.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Sweet Potato have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Sweet Potato:

• Boiled All Types Kidney Beans have 1.4 times more Copper, 3.6 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 2.9 times more Phosphorus, 1.2 times more Potassium, 1.8 times more Selenium and 3.3 times more Zinc than Raw Sweet Potato.
• While Raw Sweet Potato contains 55 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Sweet Potato have similar amounts of Calcium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 1.5 times more Energy, 170 times more Omega 3, 2.1 times more Fiber and 5.5 times more Protein than Raw Sweet Potato.
• While Raw Sweet Potato contains 13.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Sweet Potato have similar amounts of Carbohydrate per 5 oz.
• Both Boiled All Types Kidney Beans as well as Raw Sweet Potato have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.