Cooked Royal Red Kidney Beans vs Baked Sweet Potato

Food A

Cooked Royal Red Kidney Beans

legumes

Food B

Baked Sweet Potato

vegetables

All values per 100g · % RDA for adult male 19–30

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 123 — 90 — kcal
Protein 9.5
17%
2.0
4%
g
Total Fat 0.170 — 0.150 — g
Carbohydrate 22
17%
21
16%
g
Water 67 — 76 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 1.2
1%
20
22%
mg
Thiamin (B1) 0.095
8%
0.107
9%
mg
Riboflavin (B2) 0.067
5%
0.106
8%
mg
Niacin (B3) 0.552
3%
1.5
9%
mg
Pantothenic Acid (B5) 0.219
4%
0.884
18%
mg
Vitamin B6 0.104
8%
0.286
22%
mg
Folate (DFE) 74
19%
6.0
2%
mcg
Vitamin B12 0.000
0%
0.000
0%
mcg
Choline — — 13
2%
mg
Vitamin A (RAE) 0.000
0%
961
107%
mcg
Vitamin E — — 0.710
5%
mg
Vitamin D (D2+D3) 0.000
0%
0.000
0%
mcg
Vitamin K — — 2.3
2%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 44
4%
38
4%
mg
Iron 2.8
35%
0.690
9%
mg
Magnesium 42
11%
27
7%
mg
Phosphorus 142
20%
54
8%
mg
Potassium 378
11%
475
14%
mg
Sodium 5.0 — 36 — mg
Zinc 0.900
8%
0.320
3%
mg
Copper 0.262
29%
0.161
18%
mg
Manganese 0.255
11%
0.497
22%
mg
Selenium 1.2
2%
0.200
0%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.000 — 0.000 — g
Monounsaturated Fat 0.013 — 0.002 — g
Polyunsaturated Fat 0.093 — 0.092 — g
Cholesterol 0.000 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 9.3
24%
3.3
9%
g
Lactose — — 0.000 — g
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