Comparing Nutrients in 1 kilogram Boiled Sprouted Pinto Beans VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Pinto Beans	28%	11%	61%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Boiled Sprouted Pinto Beans	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	7.6% 220kcal	37.2% 1080kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	73.8% 1.18g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	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	31.5% 41g	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	NA	79% 30g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Pinto 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	56% 0.67mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	80.4% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	72.5% 290μg	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	67.8% 61mg	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 Sprouted Pinto Beans	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	15% 150mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	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	82.5% 6.6mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	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	43% 300mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	25.2% 934g	19.6% 725g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Pinto Beans VS Canned Sweet Potato, Syrup Pack, Drained Solids per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Sprouted Pinto 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 Sprouted Pinto Beans vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 1 kilogram of Boiled Sprouted Pinto Beans has 2.7 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3 and 3.6 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, 1.7 times more Vitamin B5 and 1.8 times more Vitamin C than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled Sprouted Pinto Beans and Canned Sweet Potato, Syrup Pack, Drained Solids provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Sprouted Pinto Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Sprouted Pinto 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 Sprouted Pinto Beans vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 1 kilogram of Boiled Sprouted Pinto Beans has 1.5 times more Magnesium, 1.3 times more Sodium and 1.3 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids contains 1.6 times more Copper, 1.4 times more Iron, 5 times more Manganese and 2 times more Potassium than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled Sprouted Pinto Beans and Canned Sweet Potato, Syrup Pack, Drained Solids contain similar levels of Phosphorus per one kilogram.
• Both Boiled and Drained Sprouted Pinto Beans as well as Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Sprouted Pinto Beans has 5.4 times more Omega 3 and 1.5 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids contains 4.9 times more Energy and 6.2 times more Carbohydrate than Boiled and Drained Sprouted Pinto Beans.
• 1 kilogram of Boiled Sprouted Pinto Beans provide inadequate amounts of Energy
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3
• Both Boiled and Drained Sprouted Pinto Beans as well as Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 6 in one kilogram.