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Comparing Nutrients in 100 calories Boiled Sweet Potato no SkinVS Boiled Kidney Beans

Weight per 100 calories

Boiled Sweet Potato no Skin
132g
Boiled Kidney Beans
78.7g

Boiled All Types Kidney Beans have 1.7 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 100 calories - Boiled Sweet Potato no Skin or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Sweet Potato no Skin
7%
2%
91%
Boiled Kidney Beans
27%
3%
70%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.19%0.18g
Fat
0.41%0.39g
0.18 gvs0.39 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.13%0.041g
Saturated Fat
0.18%0.057g
0.041 gvs0.057 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
8.37%0.13g
0 gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.47%0.08g
Omega 6
0.5%0.085g
0.08 gvs0.085 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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18%23.3g
Carbohydrate
14%18g
23.3 gvs18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
10.4%7.55g
Sugars
0.35%0.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.55 gvs0.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.78%0.57g
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]
0.57 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.71g
Glucose
NA
0.71 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.9g
Sucrose
NA
1.9 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.66%3.3g
Fiber
13.3%5.04g
3.3 gvs5.04 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.2%1.8g
Protein
12%6.83g
1.8 gvs6.83 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

115%1036μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1036 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.14%0.074mg
Vitamin B1
10.5%0.13mg
Thiamine
0.074 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.76%0.062mg
Vitamin B2
3.5%0.046mg
Riboflavin
0.062 mgvs0.046 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.42%0.71mg
Vitamin B3
2.84%0.46mg
Niacin, nicotinic acid, niacinamide
0.71 mgvs0.46 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15.3%0.76mg
Vitamin B5
3.46%0.17mg
Pantothenic acid
0.76 mgvs0.17 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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16.7%0.22mg
Vitamin B6
7.27%0.094mg
Pyridoxine
0.22 mgvs0.094 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.05%1.8μg
Vitamin B7
NA
Biotin
1.8 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.97%7.9μg
Vitamin B9
25.6%102μg
Folates and Folic Acid
7.9 μgvs102 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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18.7%17mg
Vitamin C
1.05%0.94mg
Ascorbic acid
17 mgvs0.94 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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8.25%1.24mg
Vitamin E
0.16%0.024mg
Tocopherols and Tocotrienols
1.24 mgvs0.024 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.3%2.76μg
Vitamin K
5.5%6.6μg
Phytomenadione or phylloquinone
2.76 μgvs6.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.55%35.5mg
Calcium
2.76%27.6mg
35.5 mgvs27.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13.7%0.12mg
Copper
19%0.17mg
0.12 mgvs0.17 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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12%0.95mg
Iron
22%1.75mg
0.95 mgvs1.75 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.64%23.7mg
Magnesium
7.87%33mg
23.7 mgvs33 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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15.2%0.35mg
Manganese
14.7%0.34mg
0.35 mgvs0.34 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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6%42mg
Phosphorus
15.5%109mg
42 mgvs109 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.9%303mg
Potassium
9.38%319mg
303 mgvs319 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.48%0.26μg
Selenium
1.57%0.87μg
0.26 μgvs0.87 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.37%35.5mg
Sodium
0.052%0.79mg
35.5 mgvs0.79 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.4%0.26mg
Zinc
7.16%0.79mg
0.26 mgvs0.79 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.85%105g
Water
1.42%52.7g
105 gvs52.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Sweet Potato no Skin vs Boiled Kidney Beans:
Comparing minerals per 100 calories for Boiled Sweet Potato no Skin vs Boiled Kidney Beans:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: