Comparing Nutrients in 100 grams Sweet Potato VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sweet Potato	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.97% 86kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	0.052% 0.05g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	5.77% 4.18g	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	0.97% 0.7g	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	% 0.96g	NA	g per day for Men 19-50 years
Sucrose	% 2.52g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	78.8% 709μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.83% 1.75μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.75% 11μg	18.5% 74μg	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	2.67% 2.4mg	1.33% 1.2mg	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	1.73% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3% 30mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	32% 0.29mg	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	7.63% 0.61mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	14% 0.32mg	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	6.7% 47mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.67% 55mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	2.1% 77.3g	1.8% 67g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato has more Vitamin A, 3.7 times more Vitamin B5, 2 times more Vitamin B6 and 2 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.7 times more Vitamin B1 and 6.7 times more Vitamin B9 than Raw Sweet Potato.
• Both Raw Sweet Potato and Boiled California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.
• Both Raw Sweet Potato as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Sweet Potato has 13.8 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.2 times more Calcium, 1.9 times more Copper, 4.9 times more Iron, 1.9 times more Magnesium, 2.9 times more Phosphorus, 2 times more Selenium and 2.9 times more Zinc than Raw Sweet Potato.
• Both Raw Sweet Potato and Boiled California Red Kidney Beans have similar amounts of Manganese, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled California Red Kidney Beans contain 1.4 times more Energy, 32 times more Omega 3, 3.1 times more Fiber and 5.8 times more Protein than Raw Sweet Potato.
• Both Raw Sweet Potato and Boiled California Red Kidney Beans have similar amounts of Carbohydrate per 100 g.
• Both Raw Sweet Potato as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.