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Comparing Nutrients in 300 calories Sweet Potato LeavesVS Boiled Kidney Beans

Weight per 300 calories

Sweet Potato Leaves
714g
Boiled Kidney Beans
236g

Boiled All Types Kidney Beans have 3 times more energy per unit of mass than Raw Sweet Potato Leaves, which is average in comparison to other foods. Sweet Potato Leaves having low energy density.

Which food has more nutrients per 300 calories - Sweet Potato Leaves or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Sweet Potato Leaves
20%
9%
71%
Boiled Kidney Beans
27%
3%
70%
300 kcal ▼

Macro Nutrients

Sweet Potato Leavesvs Boiled 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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3.76%3.64g
Fat
1.2%1.2g
3.64 gvs1.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.48%0.79g
Saturated Fat
0.54%0.17g
0.79 gvs0.17 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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16%0.26g
Omega 3
25%0.4g
0.26 gvs0.4 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.07%1.37g
Omega 6
1.5%0.26g
1.37 gvs0.26 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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48.5%63g
Carbohydrate
41.4%54g
63 gvs54 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
1.04%0.76g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs0.76 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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100%38g
Fiber
39.8%15g
38 gvs15 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
31.8%17.8g
Protein
36.6%20.5g
17.8 gvs20.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sweet Potato Leavesvs Boiled Kidney Beans
150%1350μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1350 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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93%1.1mg
Vitamin B1
31.5%0.38mg
Thiamine
1.1 mgvs0.38 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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190%2.46mg
Vitamin B2
10.5%0.14mg
Riboflavin
2.46 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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50.4%8.07mg
Vitamin B3
8.53%1.37mg
Niacin, nicotinic acid, niacinamide
8.07 mgvs1.37 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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32%1.6mg
Vitamin B5
10.4%0.52mg
Pantothenic acid
1.6 mgvs0.52 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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104%1.36mg
Vitamin B6
22%0.28mg
Pyridoxine
1.36 mgvs0.28 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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NA
Vitamin B9
76.8%307μg
Folates and Folic Acid
NA μgvs307 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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87.3%78.6mg
Vitamin C
3.15%2.83mg
Ascorbic acid
78.6 mgvs2.83 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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NA
Vitamin E
0.47%0.071mg
Tocopherols and Tocotrienols
NA mgvs0.071 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1799%2159μg
Vitamin K
16.5%20μg
Phytomenadione or phylloquinone
2159 μgvs20 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sweet Potato Leavesvs Boiled Kidney Beans
55.7%557mg
Calcium
8.27%82.7mg
557 mgvs82.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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NA
Copper
56.7%0.51mg
NA mgvs0.51 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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86.6%6.93mg
Iron
65.6%5.24mg
6.93 mgvs5.24 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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119%500mg
Magnesium
23.6%99mg
500 mgvs99 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
44%1mg
NA mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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82.7%579mg
Phosphorus
46.6%326mg
579 mgvs326 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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107%3629mg
Potassium
28%957mg
3629 mgvs957 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11.7%6.43μg
Selenium
4.72%2.6μg
6.43 μgvs2.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.86%43mg
Sodium
0.16%2.36mg
43 mgvs2.36 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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NA
Zinc
21.5%2.36mg
NA mgvs2.36 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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16.8%620g
Water
4.27%158g
620 gvs158 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 Sweet Potato Leaves vs Boiled Kidney Beans:
Comparing minerals per 300 calories for Sweet Potato Leaves vs Boiled Kidney Beans:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Sweet Potato LeavesVS Steamed Sweet Potato LeavesBoiled Kidney BeansVS Steamed Sweet Potato LeavesSweet Potato LeavesVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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