Comparing Nutrients in 100 grams Boiled Kidney Beans VS Frozen Sweet Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Frozen Sweet Potato Puffs	3%	20%	77%

Macro Nutrients

	Boiled Kidney Beans	Frozen Sweet Potato Puffs	Recommended Dietary Allowance
Energy	4.38% 127kcal	5.55% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	3.7% 3.58g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	10.6% 7.65g	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	17% 6.4g	5% 1.9g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Frozen Sweet Potato Puffs	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	NA	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	32.5% 130μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	2.44% 2.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Frozen Sweet Potato Puffs	Recommended Dietary Allowance
Calcium	3.5% 35mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	NA	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	27.8% 2.22mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	NA	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	NA	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	19.7% 138mg	NA	700mg per day for Men 19-50 years
Potassium	12% 405mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	NA	11mg per day for Men 19-50 years
Water	1.8% 67g	1.7% 63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Frozen Sweet Potato Puffs:

• Frozen Sweet Potato Puffs, Unprepared contain 1.8 times more Vitamin C than Boiled All Types Kidney Beans.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Frozen Sweet Potato Puffs:

• Boiled All Types Kidney Beans have 5.6 times more Iron and 1.6 times more Potassium than Frozen Sweet Potato Puffs, Unprepared.
• While Frozen Sweet Potato Puffs, Unprepared contain 1.6 times more Calcium and 250 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Sweet Potato Puffs, Unprepared have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 3.4 times more Fiber and 6.4 times more Protein than Frozen Sweet Potato Puffs, Unprepared.
• While Frozen Sweet Potato Puffs, Unprepared contain 1.3 times more Energy, 7.2 times more Fat, 1.3 times more Carbohydrate and 23.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Frozen Sweet Potato Puffs, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.