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

Weight per 300 calories

• Canned Sweet Potato, Vacuum Pack: 330g
• Red Kidney Beans: 89g

Raw Red Kidney Beans have 3.7 times more energy per unit of mass than Canned Sweet Potato, Vacuum Pack, which is high in comparison to other foods. Canned Sweet Potato, Vacuum Pack having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.66g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.14g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.68% 0.043g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.6g	42% 54.6g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	2.58% 1.87g	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	15.6% 5.93g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	146% 1315μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	17.5% 5.24μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 56μg	87.7% 351μg	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	97% 87mg	4.45% 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	22% 3.3mg	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.04% 7.25μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.25% 72.5mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.049% 1.96μg	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	36.7% 2.93mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.5mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	43% 0.99mg	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	23% 162mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	30.3% 1029mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	11.6% 175mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.59mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	6.77% 251g	0.28% 10.5g	3700g per day for Men 19-50 years

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

• Canned Sweet Potato, Vacuum Pack has more Vitamin A, 1.3 times more Vitamin B3, 2.5 times more Vitamin B5, 1.8 times more Vitamin B6, 21.7 times more Vitamin C, 17.6 times more Vitamin E and 1.5 times more Vitamin K than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 4.4 times more Vitamin B1 and 6.3 times more Vitamin B9 than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Raw Red Kidney Beans have similar amounts of Vitamin B2 per 300 kcal.
• Both Canned Sweet Potato, Vacuum Pack as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned Sweet Potato, Vacuum Pack has 1.5 times more Manganese, 16.4 times more Sodium and 24 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.4 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 2.2 times more Phosphorus and 4.2 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Raw Red Kidney Beans have similar amounts of Calcium, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Sweet Potato, Vacuum Pack has 1.3 times more Carbohydrate and 8.8 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 7.4 times more Omega 3, 2.3 times more Fiber and 3.7 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Raw Red Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Canned Sweet Potato, Vacuum Pack as well as Raw Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.