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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	17% 490kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	36% 26g	11.6% 8.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	36% 13.6g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	231% 2077μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.64% 1.54mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.5% 1.82mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.86% 2.36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	26% 104μg	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	54.4% 49mg	4.03% 3.63mg	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	34.8% 5.2mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	7.7% 77mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	74% 0.67mg	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	54% 4.3mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	57.4% 1.3mg	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	16% 113mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	11.8% 177mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	8.9% 329g	9.56% 354g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids has more Vitamin A, 3.1 times more Vitamin B5, 13.5 times more Vitamin C and 57.5 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 4.2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B6, 2.9 times more Vitamin B9 and 1.6 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids has 2.1 times more Manganese than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.7 times more Calcium, 1.3 times more Iron, 2.5 times more Magnesium, 4.2 times more Phosphorus, 1.3 times more Potassium, 1.4 times more Selenium, 6.6 times more Sodium and 3.9 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Canned Red Kidney Beans with Liquids contain similar levels of Copper per one pound.
• 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 Canned Sweet Potato, Syrup Pack, Drained Solids has 1.3 times more Energy, 1.7 times more Carbohydrate and 3.1 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 2.3 times more Omega 3, 1.4 times more Fiber and 4.1 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 Canned Sweet Potato, Syrup Pack, Drained Solids as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one pound.