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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	California Red Kidney Beans	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	51.6% 1497kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	88.5% 115g	130g per day for Men 19-50 years
Sugars	NA	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	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	297% 113g	36% 13.6g	38g per day for Men 19-50 years
Protein	197% 111g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	0% 0μg	231% 2077μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	9.64% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	36.5% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.86% 2.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	447% 1787μg	9.07% 36.3μg	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	22.7% 20.4mg	54.4% 49mg	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	NA	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	88.5% 885mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	84% 0.76mg	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	530% 42.4mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	121% 2.8mg	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	262% 1837mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	8.9% 329g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Canned Sweet Potato, Syrup Pack, Drained Solids per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Canned Sweet Potato, Syrup Pack, Drained Solids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 1 pound of California Red Kidney Beans has 21.2 times more Vitamin B1, 5.8 times more Vitamin B2, 6.1 times more Vitamin B3, 1.9 times more Vitamin B5, 6.4 times more Vitamin B6 and 49.3 times more Vitamin B9 than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 lb of Canned Sweet Potato, Syrup Pack, Drained Solids contains more Vitamin A and 2.4 times more Vitamin C than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 1 pound of California Red Kidney Beans has 11.5 times more Calcium, 6.6 times more Copper, 9.8 times more Iron, 13.3 times more Magnesium, 1.6 times more Manganese, 16.2 times more Phosphorus, 7.7 times more Potassium, 4 times more Selenium and 15.9 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 lb of Canned Sweet Potato, Syrup Pack, Drained Solids contains 3.5 times more Sodium than Raw California Red Kidney Beans.
• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 3.1 times more Energy, 3.8 times more Omega 3, 2.4 times more Carbohydrate, 8.3 times more Fiber and 19 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 6 in one pound.