Comparing Nutrients in 100 grams Red Kidney Beans VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Red Kidney Beans	Sweet Potato	Recommended Dietary Allowance
Energy	11.6% 337kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	0.052% 0.05g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	15.5% 20g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	5.77% 4.18g	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	0.97% 0.7g	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	% 0.96g	g per day for Men 19-50 years
Sucrose	NA	% 2.52g	g per day for Men 19-50 years
Fiber	40% 15g	7.9% 3g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	78.8% 709μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	5.83% 1.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	99% 394μg	2.75% 11μg	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	5% 4.5mg	2.67% 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	1.4% 0.21mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Sweet Potato	Recommended Dietary Allowance
Calcium	8.3% 83mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	16.8% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	11.2% 0.26mg	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	58% 406mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	9.9% 337mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	3.67% 55mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	2.1% 77.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Sweet Potato per 100 g

Compare the macro and micronutrient content in 100 g of Red Kidney Beans versus 100 g of Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Red Kidney Beans vs Sweet Potato:

• 100 grams of Red Kidney Beans have 7.8 times more Vitamin B1, 3.5 times more Vitamin B2, 3.8 times more Vitamin B3, 1.9 times more Vitamin B6, 35.8 times more Vitamin B9, 1.9 times more Vitamin C and 3.1 times more Vitamin K than Sweet Potato.
• While 100 g of Raw Sweet Potato contain more Vitamin A than Raw Red Kidney Beans.
• Both Red Kidney Beans and Sweet Potato provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin A
• 100 grams of Sweet Potato have insufficient amounts of Vitamin K
• Both Raw Red Kidney Beans as well as Raw Sweet Potato have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Red Kidney Beans vs Sweet Potato:

• 100 grams of Red Kidney Beans have 2.8 times more Calcium, 4.6 times more Copper, 11 times more Iron, 5.5 times more Magnesium, 4.3 times more Manganese, 8.6 times more Phosphorus, 4 times more Potassium, 5.3 times more Selenium and 9.3 times more Zinc than Sweet Potato.
• While 100 g of Raw Sweet Potato contain 4.6 times more Sodium and 6.6 times more Water than Raw Red Kidney Beans.
• 100 grams of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 3.9 times more Energy, 358 times more Omega 3, 3 times more Carbohydrate, 5.1 times more Fiber and 14.4 times more Protein than Sweet Potato.
• While 100 g of Raw Sweet Potato contain 2 times more Sugars than Raw Red Kidney Beans.
• 100 grams of Sweet Potato provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Raw Sweet Potato provide inadequate amounts of Omega 6 in 100 grams.