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

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Baked Sweet Potato	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.4% 128kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	NA	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	0.98% 0.71g	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	% 0.81g	NA	g per day for Men 19-50 years
Sucrose	% 3.23g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	34.7% 13g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	151% 1362μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.3% 3.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	26.2% 105μg	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	31% 27.8mg	1.9% 1.7mg	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	6.7% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.4% 54mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	45.5% 0.41mg	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	12.2% 0.98mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	19.6% 0.45mg	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	11% 76.5mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	20% 673mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.56% 95g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has more Vitamin A, 1.7 times more Vitamin B2, 2.8 times more Vitamin B3, 4 times more Vitamin B5, 2.8 times more Vitamin B6 and 16.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 12.3 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Boiled California Red Kidney Beans have similar amounts of Vitamin B1 per 5 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Sweet Potato Baked in skin, flesh only has 1.6 times more Manganese and 9 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.7 times more Calcium, 1.8 times more Copper, 4.3 times more Iron, 1.8 times more Magnesium, 2.5 times more Phosphorus, 6 times more Selenium and 2.7 times more Zinc than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Boiled California Red Kidney Beans have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled California Red Kidney Beans contain 1.4 times more Energy, 5.3 times more Omega 3, 2.8 times more Fiber and 4.5 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Boiled California Red Kidney Beans have similar amounts of Carbohydrate per 5 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.