Comparing Nutrients in 1 pound Cooked Sweet Potato, Boiled, Without Skin with Salt VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	12% 345kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0% 0g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.4g	50.6% 65.8g	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	2.7% 1.95g	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	% 2.45g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.5g	% 8.4g	g per day for Men 19-50 years
Fiber	30% 11.3g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	11% 6.2g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	397% 3570μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.7% 2.64mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	21% 6.26μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	41% 163μg	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	64.5% 58mg	6.05% 5.44mg	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	28.4% 4.26mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	12.2% 122mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	68% 0.61mg	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	41% 3.27mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	52.5% 1.2mg	33% 0.76mg	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	20.7% 145mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	79.5% 1193mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	9.82% 363g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Sweet Potato, Boiled, Without Skin with Salt VS Canned Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Sweet Potato, Boiled, Without Skin with Salt versus 1 lb of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Sweet Potato, Boiled, Without Skin with Salt vs Canned Kidney Beans:

• 1 pound of Cooked Sweet Potato, Boiled, Without Skin with Salt has 1.3 times more Vitamin B3, 4.2 times more Vitamin B5, 2.2 times more Vitamin B6, 10.7 times more Vitamin C and 47 times more Vitamin E than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains 2.1 times more Vitamin B1, 6 times more Vitamin B9 and 2 times more Vitamin K than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Canned Kidney Beans provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B9 and Vitamin K
• 1 pound of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Sweet Potato, Boiled, Without Skin with Salt vs Canned Kidney Beans:

• 1 pound of Cooked Sweet Potato, Boiled, Without Skin with Salt has 1.6 times more Manganese than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains 1.3 times more Calcium, 1.4 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 2.8 times more Phosphorus and 2.3 times more Zinc than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Canned Kidney Beans contain similar levels of Potassium, Sodium and Water per one pound.
• 1 pound of Cooked Sweet Potato, Boiled, Without Skin with Salt lack sufficient amounts of Zinc
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Sweet Potato, Boiled, Without Skin with Salt has 1.2 times more Carbohydrate and 3.1 times more Sugars than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains more Omega 3, 1.7 times more Fiber and 3.8 times more Protein than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Canned Kidney Beans offer comparable quantities of Energy per one pound.
• 1 pound of Cooked Sweet Potato, Boiled, Without Skin with Salt provide inadequate amounts of Omega 3
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in one pound.