Comparing Nutrients in 1 pound Canned Kidney Beans VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Canned Kidney Beans	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	13% 381kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	62% 80.4g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	36% 26g	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	0% 0g	2.7% 1.95g	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	% 0g	% 2.45g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 6.5g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	30% 11.3g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	NA	397% 3570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	52.7% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	21% 6.26μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	41% 163μg	6.8% 27.2μg	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	6.05% 5.44mg	64.5% 58mg	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	0.6% 0.091mg	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	15.4% 154mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	47.4% 0.43mg	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	66.3% 5.3mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	52.5% 1.2mg	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	58.3% 408mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	9.57% 354g	9.82% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Boiled Sweet Potato no Skin:

• Canned All Types Kidney Beans have 2.1 times more Vitamin B1, 6 times more Vitamin B9 and 2 times more Vitamin K than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 1.3 times more Vitamin B3, 4.2 times more Vitamin B5, 2.2 times more Vitamin B6, 10.7 times more Vitamin C and 47 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled Sweet Potato without Skin have similar amounts of Vitamin B2 per 1 lb.
• Both Canned All Types Kidney Beans as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Boiled Sweet Potato no Skin:

• Canned All Types Kidney Beans have 1.3 times more Calcium, 1.4 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 2.8 times more Phosphorus, 4.5 times more Selenium, 11 times more Sodium and 2.3 times more Zinc than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 1.6 times more Manganese than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled Sweet Potato without Skin have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have more Omega 3, 1.7 times more Fiber and 3.8 times more Protein than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 3.1 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled Sweet Potato without Skin have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Canned All Types Kidney Beans as well as Boiled Sweet Potato without Skin have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.