Comparing Nutrients in 7 ounces Red Kidney Beans VS 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	23% 669kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	35.4% 46g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	15% 11g	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	79.4% 30g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	80% 44.7g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	96% 863μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13% 3.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	195% 782μg	5.46% 22μg	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	9.92% 8.93mg	11.5% 10.3mg	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	2.78% 0.42mg	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	16.5% 165mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	61.3% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	85.2% 1.96mg	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	115% 806mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	9.92% 149mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	3.96% 147g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Canned Mashed Sweet Potato per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Canned Mashed Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Canned Mashed Sweet Potato:

• 7 ounces of Red Kidney Beans have 22.5 times more Vitamin B1, 2.4 times more Vitamin B2, 2.2 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 35.8 times more Vitamin B9 and 2.3 times more Vitamin K than Canned Mashed Sweet Potato.
• While 7 oz of Canned Mashed Sweet Potato contain more Vitamin A and 5.2 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Canned Mashed Sweet Potato provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Red Kidney Beans as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Canned Mashed Sweet Potato:

• 7 ounces of Red Kidney Beans have 2.8 times more Calcium, 2.5 times more Copper, 5 times more Iron, 5.8 times more Magnesium, 7.8 times more Phosphorus, 6.5 times more Potassium, 4 times more Selenium and 13.3 times more Zinc than Canned Mashed Sweet Potato.
• While 7 oz of Canned Mashed Sweet Potato contain 6.3 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Canned Mashed Sweet Potato contain similar levels of Manganese per seven ounces.
• 7 ounces of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 3.3 times more Energy, 27.5 times more Omega 3, 2.6 times more Carbohydrate, 8.9 times more Fiber and 11.4 times more Protein than Canned Mashed Sweet Potato.
• While 7 oz of Canned Mashed Sweet Potato contain 2.6 times more Sugars than Raw Red Kidney Beans.
• 7 ounces 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 seven ounces.