Comparing Nutrients in 300 calories California Red Kidney Beans VS Canned Sweet Potato, Vacuum Pack

Weight per 300 calories

• California Red Kidney Beans: 91g
• Canned Sweet Potato, Vacuum Pack: 330g

California Red Kidney Beans have 3.6 times more energy per 100g than Canned Sweet Potato, Vacuum Pack. It has high energy density when compared to other foods. Canned Sweet Potato, Vacuum Pack having average energy density.

Which food has more nutrients per 300 calories - California Red Kidney Beans or Canned Sweet Potato, Vacuum Pack?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	California Red Kidney Beans	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.42% 0.14g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	2.68% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	1.38% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	53.6% 69.6g	130g per day for Men 19-50 years
Sugars	NA	22.7% 16.5g	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	59.6% 22.6g	15.6% 5.93g	38g per day for Men 19-50 years
Protein	39.6% 22g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	0% 0μg	146% 1315μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	17.5% 5.24μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	89.5% 358μg	14% 56μg	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	4.55% 4.1mg	97% 87mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.04% 7.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	17.7% 177mg	7.25% 72.5mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	51% 0.46mg	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	106% 8.5mg	36.7% 2.93mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	17.3% 72.5mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	65.2% 1.5mg	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	52.6% 368mg	23% 162mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	30.3% 1029mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	11.6% 175mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	5.4% 0.59mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	6.77% 251g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Canned Sweet Potato, Vacuum Pack:

• Raw California Red Kidney Beans have 3.9 times more Vitamin B1 and 6.4 times more Vitamin B9 than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains more Vitamin A, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 21.3 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin B2 per 300 kcal.
• Both Raw California Red Kidney Beans as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for California Red Kidney Beans vs Canned Sweet Potato, Vacuum Pack:

• Raw California Red Kidney Beans have 2.4 times more Calcium, 2.2 times more Copper, 2.9 times more Iron, 2 times more Magnesium, 2.3 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Selenium and 3.9 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 1.7 times more Manganese, 17.5 times more Sodium and 23.5 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Raw California Red Kidney Beans have 1.8 times more Omega 3, 3.8 times more Fiber and 4.1 times more Protein than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Canned Sweet Potato, Vacuum Pack have similar amounts of Energy per 300 kcal.
• Both Raw California Red Kidney Beans as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.