Comparing Nutrients in 1 pound Canned Kidney Beans VS Baked Frozen Sweet Potato with Salt

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Energy	13% 381kcal	15.6% 454kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	1.2% 0.2g	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	81.6% 106g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Vitamin A	NA	414% 3724μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	51% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	65% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	23.6% 7.08μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	41% 163μg	25% 100μg	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	46% 41.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Calcium	15.4% 154mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	92% 0.83mg	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	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	131% 3mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	50.3% 1710mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	73.8% 1107mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	9.57% 354g	9.04% 334g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Baked Frozen Sweet Potato with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Kidney Beans versus 1 lb of Baked Frozen Sweet Potato with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Canned Kidney Beans has 1.8 times more Vitamin B1 and 1.6 times more Vitamin B9 than Baked Frozen Sweet Potato with Salt.
• While 1 lb of Baked Frozen Sweet Potato with Salt contains 1.4 times more Vitamin B3, 4.1 times more Vitamin B5, 2.5 times more Vitamin B6 and 7.6 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Baked Frozen Sweet Potato with Salt provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Canned All Types Kidney Beans as well as Baked Frozen Sweet Potato with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Kidney Beans vs Baked Frozen Sweet Potato with Salt:

• 1 pound of Canned Kidney Beans has 2.2 times more Iron, 1.3 times more Magnesium, 2 times more Phosphorus, 1.2 times more Sodium and 1.5 times more Zinc than Baked Frozen Sweet Potato with Salt.
• While 1 lb of Baked Frozen Sweet Potato with Salt contains 1.4 times more Copper, 4 times more Manganese and 1.6 times more Potassium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Baked Frozen Sweet Potato with Salt contain similar levels of Calcium per one pound.
• Both Canned All Types Kidney Beans as well as Baked Frozen Sweet Potato with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Kidney Beans has 10.3 times more Omega 3, 2.4 times more Fiber and 3.1 times more Protein than Baked Frozen Sweet Potato with Salt.
• While 1 lb of Baked Frozen Sweet Potato with Salt contains 1.6 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Baked Frozen Sweet Potato with Salt offer comparable quantities of Energy per one pound.
• 1 pound of Baked Frozen Sweet Potato with Salt provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Baked Frozen Sweet Potato with Salt provide inadequate amounts of Omega 6 in one pound.