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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Red Kidney Beans	Recommended Dietary Allowance
Energy	17% 490kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	6.1% 1.03g	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	214% 278g	130g per day for Men 19-50 years
Sugars	36% 26g	13% 9.53g	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	36% 13.6g	181% 69g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Red Kidney Beans	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	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.64% 1.54mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.5% 1.82mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.7% 77mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	219% 5.04mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	11.8% 177mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	8.9% 329g	1.44% 53.3g	3700g per day for Men 19-50 years

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

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

• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids has more Vitamin A, 2.4 times more Vitamin C and 5.5 times more Vitamin E than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 24.3 times more Vitamin B1, 5.7 times more Vitamin B2, 6.2 times more Vitamin B3, 1.9 times more Vitamin B5, 6.4 times more Vitamin B6, 49.3 times more Vitamin B9 and 2.2 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Raw Red Kidney Beans 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 Red Kidney Beans:

• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids has 3.3 times more Sodium than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 4.9 times more Calcium, 4.2 times more Copper, 7 times more Iron, 11.5 times more Magnesium, 1.8 times more Manganese, 16.2 times more Phosphorus, 7 times more Potassium, 4 times more Selenium and 17.4 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 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 2.7 times more Sugars than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 3.1 times more Energy, 16.3 times more Omega 3, 2.4 times more Carbohydrate, 5.1 times more Fiber and 17.6 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 Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.