Comparing Nutrients in 1 kilogram Baked Frozen Sweet Potato VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Baked Frozen Sweet Potato	Canned Kidney Beans	Recommended Dietary Allowance
Energy	34.5% 1000kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 234g	112% 145g	130g per day for Men 19-50 years
Sugars	126% 92g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	47.4% 18g	113% 43g	38g per day for Men 19-50 years
Protein	30.5% 17g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1159% 10430μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.55mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.86mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	52% 15.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	90% 360μg	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	101% 91mg	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	51.3% 7.7mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	35% 350mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	150% 1.35mg	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	67.5% 5.4mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	73% 1.68mg	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	63% 440mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	111% 3770mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	20% 737g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Frozen Sweet Potato vs Canned Kidney Beans:

• Baked Frozen Sweet Potato no Salt has 1.4 times more Vitamin B3, 4.1 times more Vitamin B5, 2.5 times more Vitamin B6, 7.6 times more Vitamin C and 38.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B9 and 1.6 times more Vitamin K than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Baked Frozen Sweet Potato no Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Frozen Sweet Potato vs Canned Kidney Beans:

• Baked Frozen Sweet Potato no Salt has 1.4 times more Copper, 4 times more Manganese and 1.6 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.2 times more Iron, 1.3 times more Magnesium, 2 times more Phosphorus, 1.5 times more Selenium, 37 times more Sodium and 1.5 times more Zinc than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt and Canned All Types Kidney Beans have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Frozen Sweet Potato no Salt has 1.6 times more Carbohydrate and 5 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 11.7 times more Omega 3, 2.4 times more Fiber and 3.1 times more Protein than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt and Canned All Types Kidney Beans have similar amounts of Energy per 1 kg.
• Both Baked Frozen Sweet Potato no Salt as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.