Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Canned Mashed Sweet Potato

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Canned Mashed Sweet Potato: 297g

Boiled California Red Kidney Beans have 1.2 times more energy per 100g than Canned Mashed Sweet Potato. It has average energy density when compared to other foods. Canned Mashed Sweet Potato having average energy density.

Which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Canned Mashed Sweet Potato?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Boiled California Red Kidney Beans	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	2.4% 0.039g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	53% 69g	130g per day for Men 19-50 years
Sugars	NA	22.3% 16g	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	59.2% 22.5g	13.3% 5.05g	38g per day for Men 19-50 years
Protein	39.4% 22g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	144% 1292μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	6.7% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	17.7% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	19.5% 5.85μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	44.8% 179μg	8.17% 32.7μg	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	3.23% 2.9mg	17% 15.4mg	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	NA	21.6% 3.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.94% 7.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	16% 160mg	8.9% 89mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	92% 0.83mg	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	90% 7.2mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	17% 71.3mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	128% 2.93mg	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	47.4% 331mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	18.3% 624mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	4.32% 2.38μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	15% 223mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	4.38% 162g	5.93% 219g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Canned Mashed Sweet Potato:

• Boiled California Red Kidney Beans have 3.9 times more Vitamin B1 and 5.5 times more Vitamin B9 than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains more Vitamin A, 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 2.9 times more Vitamin B5, 2.8 times more Vitamin B6 and 5.3 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Canned Mashed Sweet Potato:

• Boiled California Red Kidney Beans have 1.8 times more Calcium, 1.8 times more Iron, 1.6 times more Magnesium, 2.1 times more Phosphorus, 1.6 times more Potassium, 1.2 times more Selenium and 3.3 times more Zinc than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 3.8 times more Manganese, 23 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned Mashed Sweet Potato have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled California Red Kidney Beans have 2 times more Omega 3, 4.5 times more Fiber and 3.8 times more Protein than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned Mashed Sweet Potato have similar amounts of Energy per 300 kcal.
• Both Boiled California Red Kidney Beans as well as Canned Mashed Sweet Potato have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.