Comparing Nutrients in 1 pound Baked Frozen Sweet Potato VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Baked Frozen Sweet Potato	Canned Kidney Beans	Recommended Dietary Allowance
Energy	15.6% 454kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	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	81.6% 106g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	57.4% 41.6g	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	21.5% 8.16g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	14% 7.76g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	526% 4731μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.54mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.84mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	23.6% 7.08μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	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	46% 41.3mg	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	23.3% 3.5mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	16% 159mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	30.6% 2.45mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	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	28.5% 200mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	50.3% 1710mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	9.04% 334g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Frozen Sweet Potato vs Canned Kidney Beans:

• Baked Frozen Sweet Potato no Salt has 1.4 times more Vitamin B3, 4.1 times more Vitamin B5, 2.5 times more Vitamin B6, 7.6 times more Vitamin C and 38.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B9 and 1.6 times more Vitamin K than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 1 lb.
• Both Baked Frozen Sweet Potato no Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Frozen Sweet Potato vs Canned Kidney Beans:

• Baked Frozen Sweet Potato no Salt has 1.4 times more Copper, 4 times more Manganese and 1.6 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.2 times more Iron, 1.3 times more Magnesium, 2 times more Phosphorus, 1.5 times more Selenium, 37 times more Sodium and 1.5 times more Zinc than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt and Canned All Types Kidney Beans have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Frozen Sweet Potato no Salt has 1.6 times more Carbohydrate and 5 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 11.7 times more Omega 3, 2.4 times more Fiber and 3.1 times more Protein than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt and Canned All Types Kidney Beans have similar amounts of Energy per 1 lb.
• Both Baked Frozen Sweet Potato no Salt as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.