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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	30.7% 890kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	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	161% 209g	172% 224g	130g per day for Men 19-50 years
Sugars	212% 154g	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	65.8% 25g	245% 93g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	419% 3770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	13.3% 4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.5% 70μg	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	117% 105mg	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	62.7% 9.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	15% 150mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	100% 8mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	220% 5.07mg	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	38.6% 270mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	54.4% 1850mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	21% 774g	18% 669g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids 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, Solids And Liquids vs Boiled California Red Kidney Beans:

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids has more Vitamin A, 1.5 times more Vitamin B5 and 8.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 5.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B6 and 10.6 times more Vitamin B9 than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids 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, Solids And Liquids vs Boiled California Red Kidney Beans:

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids has 1.6 times more Manganese than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 4.4 times more Calcium, 2.3 times more Copper, 3.7 times more Iron, 3.7 times more Magnesium, 5.1 times more Phosphorus, 2.3 times more Potassium, 1.7 times more Selenium and 4.5 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled California Red Kidney Beans contains 1.4 times more Energy, 2.5 times more Omega 3, 3.7 times more Fiber and 9.3 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 3 and Protein
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.