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

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves	21%	7%	72%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Steamed Sweet Potato Leaves	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.6g	89% 116g	130g per day for Men 19-50 years
Sugars	15% 11g	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	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	9.92% 3.77g	130% 49.4g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	32.4% 292μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	60.4% 0.79mg	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	24.3% 97μg	195% 780μg	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	3.3% 2.98mg	9.92% 8.93mg	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	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.065mg	220% 2mg	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	15.6% 1.25mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	19.8% 0.45mg	96% 2.2mg	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	11.3% 79.4mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.64% 23.6g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Steamed Sweet Potato Leaves have more Vitamin A than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 3.5 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.
• Both Steamed Sweet Potato Leaves and Royal Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Steamed Sweet Potato Leaves have insufficient amounts of Vitamin C
• 7 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Steamed Sweet Potato Leaves as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Steamed Sweet Potato Leaves have 7.5 times more Water than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 4 times more Calcium, 30.3 times more Copper, 13.8 times more Iron, 2.9 times more Magnesium, 4.8 times more Manganese, 10.2 times more Phosphorus, 4.3 times more Potassium, 3.6 times more Selenium and 10.2 times more Zinc than Steamed Sweet Potato Leaves.
• 7 ounces of Steamed Sweet Potato Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Royal Red Kidney Beans contain 9.4 times more Energy, 7.2 times more Omega 3, 7.9 times more Carbohydrate, 13.1 times more Fiber and 11.6 times more Protein than Steamed Sweet Potato Leaves.
• 7 ounces of Steamed Sweet Potato Leaves provide inadequate amounts of Energy and Omega 3
• Both Steamed Sweet Potato Leaves as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.