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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids has 1.9 times more Manganese and 9.8 times more Sodium than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 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.
• 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 kg of Boiled California Red Kidney Beans contains 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 Canned Sweet Potato, Syrup Pack, Drained Solids and Boiled California Red Kidney Beans 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 Canned Sweet Potato, Syrup Pack, Drained Solids as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.