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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	37.2% 1080kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 254g	175% 228g	130g per day for Men 19-50 years
Sugars	79% 57.4g	4.4% 3.2g	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	195% 74g	38g per day for Men 19-50 years
Protein	23% 13g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Boiled 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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80.4% 4mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	17% 170mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	186% 1.67mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	267% 6.15mg	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	119% 4030mg	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	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	97% 10.7mg	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 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 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 Red Kidney Beans:

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids has more Vitamin A, 1.8 times more Vitamin B5, 9 times more Vitamin C and 38.3 times more Vitamin E than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 6.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B6, 16.3 times more Vitamin B9 and 3.2 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Boiled 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 Red Kidney Beans:

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids has 1.3 times more Manganese and 19.5 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.6 times more Calcium, 1.4 times more Copper, 3.1 times more Iron, 3.8 times more Magnesium, 5.7 times more Phosphorus, 2.1 times more Potassium, 1.5 times more Selenium and 6.7 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 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids has 17.9 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 7.6 times more Omega 3, 2.5 times more Fiber and 6.8 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Boiled 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 Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.