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

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Baked Frozen Sweet Potato	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	4.9% 142kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.89% 0.15g	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	25% 32.3g	130g per day for Men 19-50 years
Sugars	18% 13g	0.63% 0.45g	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	27.6% 10.5g	38g per day for Men 19-50 years
Protein	4.33% 2.42g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Boiled 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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.79mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	13% 0.17mg	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	46% 184μg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	38% 0.34mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	29.4% 0.68mg	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	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	15.7% 534mg	17% 571mg	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	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	2.82% 104g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Frozen Sweet Potato VS Boiled Red Kidney Beans per 5 oz

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

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

• 5 ounces of Baked Frozen Sweet Potato have more Vitamin A, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6, 7.6 times more Vitamin C and 25.7 times more Vitamin E than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 2.4 times more Vitamin B1, 5.9 times more Vitamin B9 and 3.4 times more Vitamin K than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Baked Frozen Sweet Potato no Salt as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Baked Frozen Sweet Potato have 1.3 times more Calcium and 1.4 times more Manganese than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.3 times more Copper, 5.4 times more Iron, 2.1 times more Magnesium, 3.2 times more Phosphorus, 2 times more Selenium and 3.6 times more Zinc than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Boiled Red Kidney Beans contain similar levels of Potassium per five ounces.
• 5 ounces of Baked Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Frozen Sweet Potato have 28.7 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.3 times more Energy, 24 times more Omega 3, 4.1 times more Fiber and 5.1 times more Protein than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Boiled Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Baked Frozen Sweet Potato provide inadequate amounts of Omega 3
• Both Baked Frozen Sweet Potato no Salt as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.