Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Canned Sweet Potato, Vacuum Pack

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	California Red Kidney Beans	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	114% 3300kcal	31.4% 910kcal	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	162% 211g	130g per day for Men 19-50 years
Sugars	NA	69% 50g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	435% 244g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	0% 0μg	443% 3990μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	105% 5.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	53% 16μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	985% 3940μg	42.5% 170μg	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	293% 264mg	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	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	195% 1950mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	154% 1.4mg	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	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	198% 4.55mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	92% 3120mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	3.18% 118g	20.5% 760g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Canned Sweet Potato, Vacuum Pack per 1 kg

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

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

• 1 kilogram of California Red Kidney Beans has 14.3 times more Vitamin B1, 3.8 times more Vitamin B2, 2.8 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 23.2 times more Vitamin B9 than Canned Sweet Potato, Vacuum Pack.
• While 1 kg of Canned Sweet Potato, Vacuum Pack contains more Vitamin A and 5.9 times more Vitamin C than Raw California Red Kidney Beans.
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Canned Sweet Potato, Vacuum Pack:

• 1 kilogram of California Red Kidney Beans has 8.9 times more Calcium, 7.9 times more Copper, 10.5 times more Iron, 7.3 times more Magnesium, 2.2 times more Manganese, 8.3 times more Phosphorus, 4.8 times more Potassium, 4.6 times more Selenium and 14.2 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While 1 kg of Canned Sweet Potato, Vacuum Pack contains 4.8 times more Sodium and 6.5 times more Water than Raw California Red Kidney Beans.
• 1 kilogram of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 3.6 times more Energy, 6.5 times more Omega 3, 2.8 times more Carbohydrate, 13.8 times more Fiber and 14.8 times more Protein than Canned Sweet Potato, Vacuum Pack.
• 1 kilogram of Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 6 in one kilogram.