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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Boiled Red Kidney Beans	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	20% 576kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	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	79.6% 103g	88.5% 115g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	88.3% 33.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	60.5% 0.73mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	9.64% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	36.5% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	147% 590μg	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	6.05% 5.44mg	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	0.91% 0.14mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	12.7% 127mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	167% 13.3mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	92% 644mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	8.2% 304g	8.9% 329g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled 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 Boiled Red Kidney Beans vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 1 pound of Boiled Red Kidney Beans has 6.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B6, 16.3 times more Vitamin B9 and 3.2 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 lb of Canned Sweet Potato, Syrup Pack, Drained Solids contains more Vitamin A, 1.8 times more Vitamin B5, 9 times more Vitamin C and 38.3 times more Vitamin E than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled 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 Boiled Red Kidney Beans vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 1 pound of Boiled Red Kidney Beans has 1.6 times more Calcium, 1.4 times more Copper, 3.1 times more Iron, 3.8 times more Magnesium, 5.7 times more Phosphorus, 2.1 times more Potassium, 1.5 times more Selenium and 6.7 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 lb of Canned Sweet Potato, Syrup Pack, Drained Solids contains 1.3 times more Manganese and 19.5 times more Sodium than Boiled 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 Boiled Red Kidney Beans has 7.6 times more Omega 3, 2.5 times more Fiber and 6.8 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 lb of Canned Sweet Potato, Syrup Pack, Drained Solids contains 17.9 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Canned Sweet Potato, Syrup Pack, Drained Solids offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 6 in one pound.