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

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Baked Frozen Sweet Potato	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.9% 142kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	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	25.5% 33g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	18% 13g	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	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	6.7% 2.55g	34.7% 13g	38g per day for Men 19-50 years
Protein	4.33% 2.42g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	164% 1478μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.79mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.37% 2.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	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	14.3% 13mg	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	7.28% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	9.57% 0.77mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	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	8.9% 62.4mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	15.7% 534mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.82% 104g	2.56% 95g	3700g per day for Men 19-50 years

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

• Baked Frozen Sweet Potato no Salt has more Vitamin A, 2.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 7.6 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2 times more Vitamin B1 and 3.4 times more Vitamin B9 than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt and Boiled California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Baked Frozen Sweet Potato no Salt 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 Frozen Sweet Potato vs Boiled California Red Kidney Beans:

• Baked Frozen Sweet Potato no Salt has 2.1 times more Manganese than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Calcium, 1.6 times more Copper, 5.5 times more Iron, 2.3 times more Magnesium, 3.1 times more Phosphorus, 2 times more Selenium and 2.9 times more Zinc than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt 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 4.6 times more Omega 3, 5.2 times more Fiber and 5.3 times more Protein than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt and Boiled California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Baked Frozen Sweet Potato no Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.