Comparing Nutrients in 1 pound Baked Frozen Sweet Potato VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Navy Beans	26%	4%	70%

Macro Nutrients

	Baked Frozen Sweet Potato	Navy Beans	Recommended Dietary Allowance
Energy	15.6% 454kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	153% 2.44g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	8.94% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	81.6% 106g	212% 276g	130g per day for Men 19-50 years
Sugars	57.4% 41.6g	24.3% 17.6g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 15g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	183% 69.4g	38g per day for Men 19-50 years
Protein	14% 7.76g	181% 101g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Navy Beans	Recommended Dietary Allowance
Vitamin A	526% 4731μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	293% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	57.2% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.54mg	67.5% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.84mg	149% 1.94mg	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	413% 1651μg	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	NA	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	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Navy Beans	Recommended Dietary Allowance
Calcium	16% 159mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	420% 3.8mg	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	311% 25mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	189% 794mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	280% 6.43mg	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	264% 1846mg	700mg per day for Men 19-50 years
Potassium	50.3% 1710mg	158% 5375mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	9.04% 334g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Frozen Sweet Potato VS Navy Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Frozen Sweet Potato versus 1 lb of Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Baked Frozen Sweet Potato has more Vitamin A and 38.5 times more Vitamin E than Navy Beans.
• While 1 lb of Raw Navy Beans contains 11.7 times more Vitamin B1, 2.9 times more Vitamin B2, 3.9 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 16.5 times more Vitamin B9 than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Navy Beans provide similar amounts of Vitamin K per one pound.
• 1 pound of Navy Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Baked Frozen Sweet Potato no Salt as well as Raw Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Raw Navy Beans contains 4.2 times more Calcium, 4.6 times more Copper, 10.2 times more Iron, 8.3 times more Magnesium, 2.1 times more Manganese, 9.3 times more Phosphorus, 3.1 times more Potassium, 18.3 times more Selenium and 12.2 times more Zinc than Baked Frozen Sweet Potato no Salt.
• 1 pound of Baked Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Frozen Sweet Potato has 2.4 times more Sugars than Navy Beans.
• While 1 lb of Raw Navy Beans contains 3.4 times more Energy, 76.9 times more Omega 3, 2.6 times more Carbohydrate, 8.5 times more Fiber and 13.1 times more Protein than Baked Frozen Sweet Potato no Salt.
• 1 pound of Baked Frozen Sweet Potato provide inadequate amounts of Omega 3
• Both Baked Frozen Sweet Potato no Salt as well as Raw Navy Beans provide inadequate amounts of Omega 6 in one pound.