Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS 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	6.06% 176kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	25.3% 33g	130g per day for Men 19-50 years
Sugars	NA	10.7% 7.73g	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	34.7% 13g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	23% 13g	5% 2.8g	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	68.5% 617μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	8.46% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.3% 2.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.2% 105μg	3.9% 15.6μg	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	1.9% 1.7mg	8.2% 7.37mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.83% 3.4μg	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	9.36% 94mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	43.8% 0.39mg	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	53% 4.22mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	61% 1.4mg	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	27.7% 194mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	7.1% 106mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.83% 105g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Canned Mashed Sweet Potato per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Canned Mashed Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Canned Mashed Sweet Potato:

• 5 ounces of Boiled California Red Kidney Beans have 4.8 times more Vitamin B1 and 6.7 times more Vitamin B9 than Canned Mashed Sweet Potato.
• While 5 oz of Canned Mashed Sweet Potato contain more Vitamin A, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 4.3 times more Vitamin C than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Canned Mashed Sweet Potato:

• 5 ounces of Boiled California Red Kidney Beans have 2.2 times more Calcium, 2.2 times more Iron, 2 times more Magnesium, 2.6 times more Phosphorus, 2 times more Potassium, 1.5 times more Selenium and 4.1 times more Zinc than Canned Mashed Sweet Potato.
• While 5 oz of Canned Mashed Sweet Potato contain 3.1 times more Manganese and 18.8 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned Mashed Sweet Potato contain similar levels of Copper per five ounces.
• 5 ounces of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 1.2 times more Energy, 2.5 times more Omega 3, 5.5 times more Fiber and 4.6 times more Protein than Canned Mashed Sweet Potato.
• Both Boiled California Red Kidney Beans and Canned Mashed Sweet Potato offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 6 in five ounces.