Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Boiled California Red Kidney Beans	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	42.8% 1240kcal	37.2% 1080kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	195% 254g	130g per day for Men 19-50 years
Sugars	NA	79% 57.4g	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	245% 93g	79% 30g	38g per day for Men 19-50 years
Protein	163% 91g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	0% 0μg	509% 4580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	80.4% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	17.3% 5.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	185% 740μg	20% 80μg	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	13.3% 12mg	120% 108mg	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	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	66% 660mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	186% 1.67mg	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	373% 30mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	267% 6.15mg	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	196% 1370mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	18% 669g	19.6% 725g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Canned Sweet Potato, Syrup Pack, Drained Solids per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 1 kilogram of Boiled California Red Kidney Beans has 5.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B6 and 9.3 times more Vitamin B9 than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids contains more Vitamin A, 1.8 times more Vitamin B5 and 9 times more Vitamin C than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 1 kilogram of Boiled California Red Kidney Beans has 3.9 times more Calcium, 1.7 times more Copper, 3.1 times more Iron, 4 times more Magnesium, 5.5 times more Phosphorus, 2.2 times more Potassium, 1.5 times more Selenium and 5.4 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids contains 1.9 times more Manganese and 9.8 times more Sodium than Boiled California Red Kidney Beans.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.5 times more Omega 3, 3.1 times more Fiber and 7.1 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Boiled California Red Kidney Beans and Canned Sweet Potato, Syrup Pack, Drained Solids offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 6 in one kilogram.