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

Macros Ratio

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

Macro Nutrients

	Baked Sweet Potato	California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.4% 128kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.45% 0.077g	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	65.2% 84.8g	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	93% 35.3g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	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	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.4% 54mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	173% 1.56mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	61.6% 1.4mg	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	82% 574mg	700mg per day for Men 19-50 years
Potassium	20% 673mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has more Vitamin A and 4.4 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.9 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 65.7 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 5 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Raw 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 California Red Kidney Beans:

• Sweet Potato Baked in skin, flesh only has 3.3 times more Sodium and 6.4 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.1 times more Calcium, 6.8 times more Copper, 13.6 times more Iron, 5.9 times more Magnesium, 2 times more Manganese, 7.5 times more Phosphorus, 3.1 times more Potassium, 16 times more Selenium and 8 times more Zinc than Sweet Potato Baked in skin, flesh only.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans contain 3.7 times more Energy, 14 times more Omega 3, 2.9 times more Carbohydrate, 7.5 times more Fiber and 12.1 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.