Comparing Nutrients in 14 ounces Boiled Sprouted Pinto Beans VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Pinto Beans	28%	11%	61%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Boiled Sprouted Pinto Beans	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	3% 87.3kcal	14.8% 429kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	29.3% 0.47g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	2.78% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	77.4% 101g	130g per day for Men 19-50 years
Sugars	NA	31.4% 22.8g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	13% 7.4g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Pinto Beans	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	0% 0μg	202% 1818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	8.43% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.88% 2.06μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.8% 115μg	7.94% 31.8μg	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	27% 24.2mg	47.6% 43mg	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	NA	30.4% 4.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Pinto Beans	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	73.6% 0.66mg	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	32.7% 2.6mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	21.2% 0.49mg	106% 2.44mg	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	17% 119mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	22.5% 766mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	13.5% 202mg	10.3% 155mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	10% 371g	7.77% 288g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Pinto Beans VS Canned Sweet Potato, Syrup Pack, Drained Solids per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Sprouted Pinto Beans versus 14 oz of Canned Sweet Potato, Syrup Pack, Drained Solids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Sprouted Pinto Beans vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 14 ounces of Boiled Sprouted Pinto Beans have 2.7 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3 and 3.6 times more Vitamin B9 than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 14 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain more Vitamin A, 1.7 times more Vitamin B5 and 1.8 times more Vitamin C than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled Sprouted Pinto Beans and Canned Sweet Potato, Syrup Pack, Drained Solids provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Boiled Sprouted Pinto Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Sprouted Pinto Beans as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Sprouted Pinto Beans vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 14 ounces of Boiled Sprouted Pinto Beans have 1.5 times more Magnesium, 1.3 times more Sodium and 1.3 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 14 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 1.6 times more Copper, 1.4 times more Iron, 5 times more Manganese and 2 times more Potassium than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled Sprouted Pinto Beans and Canned Sweet Potato, Syrup Pack, Drained Solids contain similar levels of Phosphorus per 14 ounces.
• Both Boiled and Drained Sprouted Pinto Beans as well as Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Sprouted Pinto Beans have 5.4 times more Omega 3 and 1.5 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 14 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 4.9 times more Energy and 6.2 times more Carbohydrate than Boiled and Drained Sprouted Pinto Beans.
• 14 ounces of Boiled Sprouted Pinto Beans provide inadequate amounts of Energy
• 14 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3
• Both Boiled and Drained Sprouted Pinto Beans as well as Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 6 in 14 ounces.