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

Weight per 300 calories

• Red Kidney Beans: 89g
• Canned Mashed Sweet Potato: 297g

Red Kidney Beans have 3.3 times more energy per 100g than Canned Mashed Sweet Potato. It has high energy density when compared to other foods. Canned Mashed Sweet Potato having average energy density.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Canned Mashed Sweet Potato?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	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	0.97% 0.94g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	2.4% 0.039g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	42% 54.6g	53% 69g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	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	35.6% 13.5g	13.3% 5.05g	38g per day for Men 19-50 years
Protein	36% 20g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	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	45% 0.54mg	6.7% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	17.7% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	87.7% 351μg	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	4.45% 4mg	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	1.25% 0.19mg	21.6% 3.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	5.94% 7.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	7.4% 74mg	8.9% 89mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	92% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	17% 71.3mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	51.6% 361mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	18.3% 624mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	4.32% 2.38μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	15% 223mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	5.93% 219g	3700g per day for Men 19-50 years

Red Kidney Beans VS Canned Mashed Sweet Potato Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Canned Mashed Sweet Potato?

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

• 300 calories of Red Kidney Beans have 6.7 times more Vitamin B1 and 10.7 times more Vitamin B9 than Canned Mashed Sweet Potato.
• While 300 kcal of Canned Mashed Sweet Potato contain more Vitamin A, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 2 times more Vitamin B6, 3.9 times more Vitamin C and 17.3 times more Vitamin E than Raw Red Kidney Beans.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Red Kidney Beans as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Red Kidney Beans have 1.5 times more Iron, 1.7 times more Magnesium, 2.3 times more Phosphorus, 1.9 times more Potassium and 4 times more Zinc than Canned Mashed Sweet Potato.
• While 300 kcal of Canned Mashed Sweet Potato contain 1.3 times more Copper, 3 times more Manganese and 20.9 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Canned Mashed Sweet Potato contain similar levels of Calcium per 300 calories.
• 300 calories of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
• Both Raw Red Kidney Beans as well as Canned Mashed Sweet Potato lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 8.3 times more Omega 3, 2.7 times more Fiber and 3.4 times more Protein than Canned Mashed Sweet Potato.
• While 300 kcal of Canned Mashed Sweet Potato contain 1.3 times more Carbohydrate and 8.7 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Canned Mashed Sweet Potato offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 6 in 300 calories.