Comparing Nutrients in 5 ounces Royal Red Kidney Beans VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Royal Red Kidney Beans	Sweet Potato	Recommended Dietary Allowance
Energy	16% 466kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	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	63.6% 82.7g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	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	93% 35.3g	11% 4.25g	38g per day for Men 19-50 years
Protein	64% 36g	3.97% 2.23g	56g per day for Men 19-50 years

Vitamins

	Royal Red 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	46% 0.55mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	4.93% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	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	139% 557μg	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	7.1% 6.38mg	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	NA	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Sweet Potato	Recommended Dietary Allowance
Calcium	18.6% 186mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	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	154% 12.3mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	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	82.2% 575mg	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.46% 17g	2.96% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Sweet Potato per 5 oz

Compare the macro and micronutrient content in 5 oz of Royal Red Kidney Beans versus 5 oz of Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Royal Red Kidney Beans have 5 times more Vitamin B1, 3.9 times more Vitamin B2, 3.8 times more Vitamin B3, 1.9 times more Vitamin B6, 35.7 times more Vitamin B9 and 1.9 times more Vitamin C than Sweet Potato.
• While 5 oz of Raw Sweet Potato contain more Vitamin A than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Sweet Potato provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Royal Red Kidney Beans as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Royal Red Kidney Beans have 4.4 times more Calcium, 6.6 times more Copper, 14.3 times more Iron, 5.5 times more Magnesium, 4.3 times more Manganese, 8.6 times more Phosphorus, 4 times more Potassium, 5.3 times more Selenium and 8.9 times more Zinc than Sweet Potato.
• While 5 oz of Raw Sweet Potato contain 4.2 times more Sodium and 6.5 times more Water than Raw Royal Red Kidney Beans.
• 5 ounces of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal Red Kidney Beans have 3.8 times more Energy, 152 times more Omega 3, 2.9 times more Carbohydrate, 8.3 times more Fiber and 16.1 times more Protein than Sweet Potato.
• 5 ounces of Sweet Potato provide inadequate amounts of Omega 3
• Both Raw Royal Red Kidney Beans as well as Raw Sweet Potato provide inadequate amounts of Omega 6 in five ounces.