Comparing Nutrients in 14 ounces Baked Frozen Sweet Potato VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Baked Frozen Sweet Potato	Canned Kidney Beans	Recommended Dietary Allowance
Energy	13.7% 397kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	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	71.4% 93g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	50.2% 36.4g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	19% 7.14g	45% 17g	38g per day for Men 19-50 years
Protein	12% 6.8g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	460% 4140μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20.6% 6.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	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	40% 36mg	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	20.4% 3.06mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	14% 139mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	80.7% 0.73mg	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	26.8% 2.14mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	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	25% 175mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	44% 1496mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	7.9% 293g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Frozen Sweet Potato vs Canned Kidney Beans:

• Baked Frozen Sweet Potato no Salt has 1.4 times more Vitamin B3, 4.1 times more Vitamin B5, 2.5 times more Vitamin B6, 7.6 times more Vitamin C and 38.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B9 and 1.6 times more Vitamin K than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 14 oz.
• Both Baked Frozen Sweet Potato no 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 Baked Frozen Sweet Potato vs Canned Kidney Beans:

• Baked Frozen Sweet Potato no Salt has 1.4 times more Copper, 4 times more Manganese and 1.6 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.2 times more Iron, 1.3 times more Magnesium, 2 times more Phosphorus, 1.5 times more Selenium, 37 times more Sodium and 1.5 times more Zinc than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt and Canned All Types Kidney Beans have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Frozen Sweet Potato no Salt has 1.6 times more Carbohydrate and 5 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 11.7 times more Omega 3, 2.4 times more Fiber and 3.1 times more Protein than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt and Canned All Types Kidney Beans have similar amounts of Energy per 14 oz.
• Both Baked Frozen Sweet Potato no Salt as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.