Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Steamed Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	Boiled California Red Kidney Beans	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Energy	6.06% 176kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.94% 0.16g	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	8.05% 10.5g	130g per day for Men 19-50 years
Sugars	NA	10.7% 7.77g	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	34.7% 13g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	23% 13g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	5.67% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	17.4% 0.23mg	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	26.2% 105μg	17.4% 69.5μg	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	2.36% 2.13mg	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	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	9.36% 94mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	5.2% 0.047mg	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	14% 0.32mg	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	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Steamed Sweet Potato Leaves per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Steamed Sweet Potato Leaves 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 Steamed Sweet Potato Leaves:

• 5 ounces of Boiled California Red Kidney Beans have 1.5 times more Vitamin B9 than Steamed Sweet Potato Leaves.
• While 5 oz of Steamed Sweet Potato Leaves contain more Vitamin A, 4.3 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.5 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Steamed Sweet Potato Leaves provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled California Red Kidney Beans as well as Steamed Sweet Potato Leaves have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Steamed Sweet Potato Leaves:

• 5 ounces of Boiled California Red Kidney Beans have 2 times more Calcium, 8.8 times more Copper, 4.7 times more Iron, 1.4 times more Manganese, 3.4 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Selenium and 3.3 times more Zinc than Steamed Sweet Potato Leaves.
• While 5 oz of Steamed Sweet Potato Leaves contain 1.3 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Steamed Sweet Potato Leaves contain similar levels of Magnesium per five ounces.
• 5 ounces of Steamed Sweet Potato Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 3.5 times more Energy, 1.5 times more Omega 3, 3 times more Carbohydrate, 4.9 times more Fiber and 4.2 times more Protein than Steamed Sweet Potato Leaves.
• 5 ounces of Steamed Sweet Potato Leaves provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Steamed Sweet Potato Leaves provide inadequate amounts of Omega 6 in five ounces.