Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	6.06% 176kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	11.2% 8.14g	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	0.84% 0.61g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 2.03g	g per day for Men 19-50 years
Fiber	34.7% 13g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	23% 13g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	124% 1116μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	4.77% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.52% 1.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.2% 105μg	2.13% 8.5μg	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	20% 18mg	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	NA	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	9.36% 94mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	15% 0.13mg	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	53% 4.22mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	16.4% 0.38mg	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	27.7% 194mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.07% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Sweet Potato no Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Boiled Sweet Potato no Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Boiled Sweet Potato no Skin:

• 5 ounces of Boiled California Red Kidney Beans have 2.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 12.3 times more Vitamin B9 than Boiled Sweet Potato no Skin.
• While 5 oz of Boiled Sweet Potato without Skin contain more Vitamin A, 2.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 10.7 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Sweet Potato no Skin provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• Both Boiled California Red Kidney Beans as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Boiled Sweet Potato no Skin:

• 5 ounces of Boiled California Red Kidney Beans have 2.4 times more Calcium, 3.1 times more Copper, 4.1 times more Iron, 2.7 times more Magnesium, 4.3 times more Phosphorus, 1.8 times more Potassium, 6 times more Selenium and 4.3 times more Zinc than Boiled Sweet Potato no Skin.
• Both Boiled California Red Kidney Beans and Boiled Sweet Potato no Skin contain similar levels of Manganese per five ounces.
• 5 ounces of Boiled Sweet Potato no Skin lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 1.6 times more Energy, more Omega 3, 1.3 times more Carbohydrate, 3.7 times more Fiber and 6.7 times more Protein than Boiled Sweet Potato no Skin.
• 5 ounces of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Boiled Sweet Potato without Skin provide inadequate amounts of Omega 6 in five ounces.