Comparing Nutrients in 14 ounces Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	12.3% 357kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	10% 7.34g	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	2.74% 2g	0% 0g	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	% 2.26g	% 0g	g per day for Men 19-50 years
Sucrose	% 9.05g	% 7.34g	g per day for Men 19-50 years
Fiber	34.5% 13g	45% 17g	38g per day for Men 19-50 years
Protein	14.2% 7.98g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	424% 3814μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	31.8% 9.53μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	35.7% 143μg	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	86.4% 77.8mg	5.3% 4.76mg	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	18.8% 2.8mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	15% 151mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	59.5% 0.54mg	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	34.2% 2.74mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	85.8% 1.97mg	29% 0.67mg	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	30.6% 214mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	55.4% 1885mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	65% 976mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	8.13% 301g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Canned Kidney Beans:

• Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 2.1 times more Vitamin B2, 3.6 times more Vitamin B3, 6.4 times more Vitamin B5, 3.9 times more Vitamin B6, 16.3 times more Vitamin C and 35.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6 times more Vitamin B9 and 1.8 times more Vitamin K than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 14 oz.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Canned Kidney Beans:

• Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 3 times more Manganese and 2 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Iron, 1.7 times more Phosphorus, 4.5 times more Selenium and 1.4 times more Zinc than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Canned All Types Kidney Beans have similar amounts of Calcium, Copper, Magnesium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 1.4 times more Carbohydrate and 3.5 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 13.7 times more Omega 3, 1.3 times more Fiber and 2.6 times more Protein than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Canned All Types Kidney Beans have similar amounts of Energy per 14 oz.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.