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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	Red Kidney Beans	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Energy	23% 669kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	80% 44.7g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	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	101% 1.2mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	16.5% 165mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	7.28% 0.065mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.8% 177g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Red Kidney Beans vs Steamed Sweet Potato Leaves:

• 7 ounces of Red Kidney Beans have 5.4 times more Vitamin B1, 2.1 times more Vitamin B3, 3.9 times more Vitamin B5, 2.5 times more Vitamin B6, 8 times more Vitamin B9 and 3 times more Vitamin C than Steamed Sweet Potato Leaves.
• While 7 oz of Steamed Sweet Potato Leaves contain more Vitamin A, 4.6 times more Vitamin E and 19.4 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Steamed Sweet Potato Leaves provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Steamed Sweet Potato Leaves have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Steamed Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Red Kidney Beans have 2.5 times more Calcium, 21.2 times more Copper, 10.6 times more Iron, 2.9 times more Magnesium, 4.9 times more Manganese, 10.2 times more Phosphorus, 4.4 times more Potassium, 3.6 times more Selenium and 10.7 times more Zinc than Steamed Sweet Potato Leaves.
• While 7 oz of Steamed Sweet Potato Leaves contain 7.6 times more Water than Raw Red Kidney Beans.
• 7 ounces of Steamed Sweet Potato Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 9.6 times more Energy, 17 times more Omega 3, 8.3 times more Carbohydrate, 8 times more Fiber and 10.3 times more Protein than Steamed Sweet Potato Leaves.
• While 7 oz of Steamed Sweet Potato Leaves contain 2.6 times more Sugars than Raw Red Kidney Beans.
• 7 ounces of Steamed Sweet Potato Leaves provide inadequate amounts of Energy and Omega 3
• Both Raw Red Kidney Beans as well as Steamed Sweet Potato Leaves provide inadequate amounts of Omega 6 in seven ounces.