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

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Baked Sweet Potato	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	6.16% 179kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	17.7% 13g	NA	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	% 1.13g	NA	g per day for Men 19-50 years
Sucrose	% 4.52g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	7.12% 4g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	212% 1907μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16% 4.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	36.7% 147μg	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	43.2% 39mg	2.65% 2.4mg	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	9.4% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	63.7% 0.57mg	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	17% 1.37mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	27.4% 0.63mg	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	15.3% 107mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.06% 150g	3.6% 133g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has more Vitamin A, 1.7 times more Vitamin B2, 2.8 times more Vitamin B3, 4 times more Vitamin B5, 2.8 times more Vitamin B6 and 16.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 12.3 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Boiled California Red Kidney Beans have similar amounts of Vitamin B1 per 7 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Sweet Potato Baked in skin, flesh only has 1.6 times more Manganese and 9 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.7 times more Calcium, 1.8 times more Copper, 4.3 times more Iron, 1.8 times more Magnesium, 2.5 times more Phosphorus, 6 times more Selenium and 2.7 times more Zinc than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Boiled California Red Kidney Beans have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled California Red Kidney Beans contain 1.4 times more Energy, 5.3 times more Omega 3, 2.8 times more Fiber and 4.5 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Boiled California Red Kidney Beans have similar amounts of Carbohydrate per 7 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.