Comparing Nutrients in 5 ounces Sweet Potato VS Boiled Kidney Beans

Macros Ratio

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

Macro Nutrients

	Sweet Potato	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	4.2% 122kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.073% 0.071g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	25% 32.3g	130g per day for Men 19-50 years
Sugars	8.17% 5.93g	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	1.37% 0.99g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 3.57g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	24% 9.07g	38g per day for Men 19-50 years
Protein	3.97% 2.23g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	112% 1005μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.93% 0.79mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.27% 2.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.9% 15.6μg	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	3.78% 3.4mg	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	2.46% 0.37mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	23.8% 0.21mg	34% 0.31mg	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	11% 0.86mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	26.5% 0.61mg	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	9.5% 66.6mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	5.2% 78mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	2.96% 110g	2.56% 95g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato has more Vitamin A, 3.6 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin C and 8.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Vitamin B1, 11.8 times more Vitamin B9 and 4.7 times more Vitamin K than Raw Sweet Potato.
• Both Raw Sweet Potato and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Raw Sweet Potato as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Sweet Potato has 55 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Copper, 3.6 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 2.9 times more Phosphorus, 1.8 times more Selenium and 3.3 times more Zinc than Raw Sweet Potato.
• Both Raw Sweet Potato and Boiled All Types Kidney Beans have similar amounts of Calcium, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Sweet Potato has 13.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Energy, 170 times more Omega 3, 2.1 times more Fiber and 5.5 times more Protein than Raw Sweet Potato.
• Both Raw Sweet Potato and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 5 oz.
• Both Raw Sweet Potato as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.