Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	California Red Kidney Beans	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	114% 3300kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	178% 232g	130g per day for Men 19-50 years
Sugars	NA	75% 54.5g	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	655% 249g	44.7% 17g	38g per day for Men 19-50 years
Protein	435% 244g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	483% 4350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	102% 5.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	181% 2.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	65.7% 19.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	985% 3940μg	27.5% 110μg	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	50% 45mg	57.8% 52mg	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	72.7% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	195% 1950mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	309% 2.78mg	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	1169% 94mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	430% 9.9mg	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	579% 4050mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.18% 118g	20% 739g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Canned Mashed Sweet Potato:

• Raw California Red Kidney Beans have 19.6 times more Vitamin B1, 2.4 times more Vitamin B2, 2.2 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 35.8 times more Vitamin B9 than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains more Vitamin A than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Canned Mashed Sweet Potato have similar amounts of Vitamin C per 1 kg.
• Both Raw California Red Kidney Beans as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Canned Mashed Sweet Potato:

• Raw California Red Kidney Beans have 6.5 times more Calcium, 4 times more Copper, 7 times more Iron, 6.7 times more Magnesium, 7.8 times more Phosphorus, 7.1 times more Potassium, 4 times more Selenium and 12.1 times more Zinc than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 6.8 times more Sodium and 6.3 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Canned Mashed Sweet Potato have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 3.3 times more Energy, 6.5 times more Omega 3, 2.6 times more Carbohydrate, 14.6 times more Fiber and 12.3 times more Protein than Canned Mashed Sweet Potato.
• Both Raw California Red Kidney Beans as well as Canned Mashed Sweet Potato have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.