Comparing Nutrients in 100 grams Sweet Potato VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Sweet Potato	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	2.97% 86kcal	11.3% 329kcal	2900kcal per day for Men 19-50 years
Fat	0.052% 0.05g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.57% 0.097g	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	45% 58.3g	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	65.5% 25g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	45.2% 25.3g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Royal 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	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	30.5% 0.4mg	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	98% 393μg	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	5% 4.5mg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	3% 30mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	111% 1mg	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	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	48.2% 1.1mg	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	58% 406mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	39.6% 1346mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	3.67% 55mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	2.1% 77.3g	0.32% 12g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Sweet Potato have more Vitamin A than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 5 times more Vitamin B1, 3.9 times more Vitamin B2, 3.8 times more Vitamin B3, 1.9 times more Vitamin B6, 35.7 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Sweet Potato.
• Both Sweet Potato and Royal Red Kidney Beans provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Sweet Potato as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Sweet Potato have 4.2 times more Sodium and 6.5 times more Water than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 4.4 times more Calcium, 6.6 times more Copper, 14.3 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 8.9 times more Zinc than Raw Sweet Potato.
• 100 grams of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Royal Red Kidney Beans contain 3.8 times more Energy, 152 times more Omega 3, 2.9 times more Carbohydrate, 8.3 times more Fiber and 16.1 times more Protein than Raw Sweet Potato.
• 100 grams of Sweet Potato provide inadequate amounts of Omega 3
• Both Raw Sweet Potato as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.