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

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Sweet Potato	Recommended Dietary Allowance
Energy	8.5% 246kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.15% 0.026g	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	30.7% 40g	130g per day for Men 19-50 years
Sugars	NA	11.4% 8.3g	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	1.9% 1.4g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 5g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	32.4% 18g	5.56% 3.1g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	156% 1407μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11.6% 3.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.7% 147μg	5.46% 22μg	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	5.3% 4.76mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Sweet Potato	Recommended Dietary Allowance
Calcium	13% 131mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	33.3% 0.3mg	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% 1.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	22.3% 0.51mg	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.14% 153g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Sweet Potato 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 Sweet Potato:

• 7 ounces of Boiled California Red Kidney Beans have 1.7 times more Vitamin B1 and 6.7 times more Vitamin B9 than Sweet Potato.
• While 7 oz of Raw Sweet Potato contain more Vitamin A, 3.7 times more Vitamin B5, 2 times more Vitamin B6 and 2 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Sweet Potato provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled California Red Kidney Beans have 2.2 times more Calcium, 1.9 times more Copper, 4.9 times more Iron, 1.9 times more Magnesium, 1.2 times more Manganese, 2.9 times more Phosphorus, 1.2 times more Potassium, 2 times more Selenium and 2.9 times more Zinc than Sweet Potato.
• While 7 oz of Raw Sweet Potato contain 13.8 times more Sodium than Boiled California Red Kidney Beans.
• 7 ounces of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.4 times more Energy, 32 times more Omega 3, 3.1 times more Fiber and 5.8 times more Protein than Sweet Potato.
• Both Boiled California Red Kidney Beans and Sweet Potato offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Sweet Potato provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Sweet Potato provide inadequate amounts of Omega 6 in seven ounces.