Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Steamed Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	Boiled California Red Kidney Beans	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Energy	8.5% 246kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	48.6% 18.5g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	32.4% 18g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	32.4% 292μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.7% 147μg	24.3% 97μg	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	2.65% 2.4mg	3.3% 2.98mg	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	NA	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	13% 131mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	7.28% 0.065mg	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	74% 5.9mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	19.8% 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	39% 272mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Steamed Sweet Potato Leaves per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Steamed Sweet Potato Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Steamed Sweet Potato Leaves:

• 7 ounces of Boiled California Red Kidney Beans have 1.5 times more Vitamin B9 than Steamed Sweet Potato Leaves.
• While 7 oz of Steamed Sweet Potato Leaves contain more Vitamin A, 4.3 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.5 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Steamed Sweet Potato Leaves provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled California Red Kidney Beans as well as Steamed Sweet Potato Leaves have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Steamed Sweet Potato Leaves:

• 7 ounces of Boiled California Red Kidney Beans have 2 times more Calcium, 8.8 times more Copper, 4.7 times more Iron, 1.4 times more Manganese, 3.4 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Selenium and 3.3 times more Zinc than Steamed Sweet Potato Leaves.
• While 7 oz of Steamed Sweet Potato Leaves contain 1.3 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Steamed Sweet Potato Leaves contain similar levels of Magnesium per seven ounces.
• 7 ounces of Steamed Sweet Potato Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 3.5 times more Energy, 1.5 times more Omega 3, 3 times more Carbohydrate, 4.9 times more Fiber and 4.2 times more Protein than Steamed Sweet Potato Leaves.
• 7 ounces of Steamed Sweet Potato Leaves provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Steamed Sweet Potato Leaves provide inadequate amounts of Omega 6 in seven ounces.