Comparing Nutrients in 300 calories Boiled Sweet Potato no SkinVS Boiled California Red Kidney Beans

Weight per 300 calories

Boiled Sweet Potato no Skin

395g

Boiled California Red Kidney Beans

242g

Boiled California Red Kidney Beans have 1.6 times more energy per unit of mass than Boiled Sweet Potato without Skin, which is average in comparison to other foods. Boiled Sweet Potato no Skin having average energy density.

Which food has more nutrients per 300 calories - Boiled Sweet Potato no Skin or Boiled California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Sweet Potato no Skin

91%

Boiled California Red Kidney Beans

29%

70%

300 kcal ▼

Macro Nutrients

Boiled Sweet Potato no Skinvs Boiled California Red Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.57%0.55g

Fat

0.22%0.22g

0.55 gvs0.22 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.38%0.12g

Saturated Fat

0.11%0.034g

0.12 gvs0.034 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

4.84%0.077g

0 gvs0.077 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.4%0.24g

Omega 6

0.28%0.048g

0.24 gvs0.048 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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54%70g

Carbohydrate

41.7%54.2g

70 gvs54.2 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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31.3%22.7g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

22.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.34%1.7g

Fructose

≤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]

1.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.13g

Glucose

2.13 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%5.64g

Sucrose

5.64 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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26%9.87g

Fiber

59.2%22.5g

9.87 gvs22.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.66%5.4g

Protein

39.4%22g

5.4 gvs22 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Sweet Potato no Skinvs Boiled California Red Kidney Beans

345%3107μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3107 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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18.4%0.22mg

Vitamin B1

26%0.31mg

Thiamine

0.22 mgvs0.31 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.3%0.19mg

Vitamin B2

11.5%0.15mg

Riboflavin

0.19 mgvs0.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.3%2.12mg

Vitamin B3

8.17%1.3mg

Niacin, nicotinic acid, niacinamide

2.12 mgvs1.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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46%2.3mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

2.3 mgvs0.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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50%0.65mg

Vitamin B6

19.4%0.25mg

Pyridoxine

0.65 mgvs0.25 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18%5.45μg

Vitamin B7

Biotin

5.45 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.92%23.7μg

Vitamin B9

44.8%179μg

Folates and Folic Acid

23.7 μgvs179 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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56%50.5mg

Vitamin C

3.23%2.9mg

Ascorbic acid

50.5 mgvs2.9 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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24.7%3.7mg

Vitamin E

Tocopherols and Tocotrienols

3.7 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.9%8.3μg

Vitamin K

Phytomenadione or phylloquinone

8.3 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Sweet Potato no Skinvs Boiled California Red Kidney Beans

10.7%107mg

Calcium

16%160mg

107 mgvs160 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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41.2%0.37mg

Copper

77.7%0.7mg

0.37 mgvs0.7 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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35.5%2.84mg

Iron

90%7.2mg

2.84 mgvs7.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17%71mg

Magnesium

27.6%116mg

71 mgvs116 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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45.7%1.05mg

Manganese

33.5%0.77mg

1.05 mgvs0.77 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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18%126mg

Phosphorus

47.4%331mg

126 mgvs331 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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26.7%908mg

Potassium

30%1014mg

908 mgvs1014 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.44%0.79μg

Selenium

5.28%2.9μg

0.79 μgvs2.9 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.1%107mg

Sodium

0.65%9.68mg

107 mgvs9.68 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.18%0.79mg

Zinc

19%2.1mg

0.79 mgvs2.1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.55%316g

Water

4.38%162g

316 gvs162 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Sweet Potato no Skin vs Boiled California Red Kidney Beans:

Boiled Sweet Potato without Skin has more Vitamin A, 1.2 times more Vitamin B2, 1.6 times more Vitamin B3, 4.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 17.4 times more Vitamin C than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 1.4 times more Vitamin B1 and 7.6 times more Vitamin B9 than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Sweet Potato no Skin vs Boiled California Red Kidney Beans:

Boiled Sweet Potato without Skin has 1.4 times more Manganese, 11 times more Sodium and 2 times more Water than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 1.5 times more Calcium, 1.9 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 2.6 times more Phosphorus, 3.7 times more Selenium and 2.6 times more Zinc than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Boiled California Red Kidney Beans have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Sweet Potato without Skin has 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain more Omega 3, 2.3 times more Fiber and 4.1 times more Protein than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Boiled California Red Kidney Beans have similar amounts of Energy per 300 kcal.
Both Boiled Sweet Potato without Skin as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Sweet Potato no SkinVS Canned Sweet Potato, Vacuum PackBoiled California Red Kidney BeansVS Canned Sweet Potato, Vacuum PackBoiled Sweet Potato no SkinVS Red Kidney BeansBoiled California Red Kidney BeansVS Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Boiled Sweet Potato no SkinVS Boiled California Red Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Sweet Potato no Skin or Boiled California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: