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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Pinto Beans	28%	11%	61%
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%

Macro Nutrients

	Sprouted Pinto Beans	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	21.4% 620kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	209% 3.34g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	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	89.2% 116g	161% 209g	130g per day for Men 19-50 years
Sugars	NA	212% 154g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	94% 52.5g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Sprouted Pinto Beans	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	419% 3770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	192% 2.3mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	148% 7.4mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13.3% 4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	295% 1180μg	17.5% 70μg	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	241% 217mg	117% 105mg	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	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Pinto Beans	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	43% 430mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	356% 3.2mg	138% 1.24mg	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	246% 19.7mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	220% 5.07mg	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	134% 940mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	90% 3070mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	102% 1530mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	22% 813g	21% 774g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Sprouted Pinto Beans versus 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sprouted Pinto Beans vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 1 kilogram of Sprouted Pinto Beans has 9.6 times more Vitamin B1, 3.8 times more Vitamin B2, 5 times more Vitamin B3, 2.2 times more Vitamin B5, 3.4 times more Vitamin B6, 16.9 times more Vitamin B9 and 2.1 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains more Vitamin A than Raw Sprouted Pinto Beans.
• 1 kilogram of Sprouted Pinto Beans have insufficient amounts of Vitamin A
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9
• Both Raw Sprouted Pinto Beans as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sprouted Pinto Beans vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 1 kilogram of Sprouted Pinto Beans has 2.9 times more Calcium, 2.6 times more Copper, 2.5 times more Iron, 4.1 times more Magnesium, 3.5 times more Phosphorus, 1.7 times more Potassium, 5.3 times more Sodium and 2.6 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains 1.4 times more Manganese than Raw Sprouted Pinto Beans.
• Both Sprouted Pinto Beans and Canned Sweet Potato, Syrup Pack, Solids And Liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium and Zinc
• Both Raw Sprouted Pinto Beans as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sprouted Pinto Beans has 25.7 times more Omega 3 and 5.4 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains 1.4 times more Energy and 1.8 times more Carbohydrate than Raw Sprouted Pinto Beans.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 3 and Protein
• Both Raw Sprouted Pinto Beans as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 6 in one kilogram.