Comparing Nutrients in 1 pound Red Kidney Beans VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Red Kidney Beans	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	52.7% 1529kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	81% 105g	130g per day for Men 19-50 years
Sugars	13% 9.53g	34% 24.7g	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	181% 69g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	182% 102g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	219% 1973μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.8% 8.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	447% 1787μg	12.5% 50μg	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	26.2% 23.6mg	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	6.35% 0.95mg	33% 4.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	37.6% 376mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	140% 1.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	195% 4.5mg	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	263% 1842mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	28% 953mg	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	3.63% 54.4mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	9.06% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Canned Mashed Sweet Potato per 1 lb

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

Lets compare vitamin content per 1 pound of Red Kidney Beans vs Canned Mashed Sweet Potato:

• 1 pound of Red Kidney Beans has 22.5 times more Vitamin B1, 2.4 times more Vitamin B2, 2.2 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 35.8 times more Vitamin B9 and 2.3 times more Vitamin K than Canned Mashed Sweet Potato.
• While 1 lb of Canned Mashed Sweet Potato contains more Vitamin A and 5.2 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Canned Mashed Sweet Potato provide similar amounts of Vitamin C per one pound.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Red Kidney Beans as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Red Kidney Beans vs Canned Mashed Sweet Potato:

• 1 pound of Red Kidney Beans has 2.8 times more Calcium, 2.5 times more Copper, 5 times more Iron, 5.8 times more Magnesium, 7.8 times more Phosphorus, 6.5 times more Potassium, 4 times more Selenium and 13.3 times more Zinc than Canned Mashed Sweet Potato.
• While 1 lb of Canned Mashed Sweet Potato contains 6.3 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Canned Mashed Sweet Potato contain similar levels of Manganese per one pound.
• 1 pound of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 3.3 times more Energy, 27.5 times more Omega 3, 2.6 times more Carbohydrate, 8.9 times more Fiber and 11.4 times more Protein than Canned Mashed Sweet Potato.
• While 1 lb of Canned Mashed Sweet Potato contains 2.6 times more Sugars than Raw Red Kidney Beans.
• 1 pound of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 6 in one pound.