Comparing Nutrients in 7 ounces Sprouted Pinto Beans VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Sprouted Pinto Beans	28%	11%	61%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Sprouted Pinto Beans	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	4.24% 123kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	41.4% 0.66g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	NA	15.7% 11.4g	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	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Sprouted Pinto Beans	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	0% 0μg	101% 909μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.52mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.44% 1.03μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58.5% 234μg	3.97% 16μg	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	48% 43mg	24% 21.4mg	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	NA	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Pinto Beans	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	37% 0.33mg	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	49% 3.9mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	53% 1.22mg	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	26.6% 187mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	18% 609mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	20.2% 304mg	5.16% 77.4mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.36% 161g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Pinto Beans VS Canned Sweet Potato, Syrup Pack, Drained Solids per 7 oz

Compare the macro and micronutrient content in 7 oz of Sprouted Pinto Beans versus 7 oz of Canned Sweet Potato, Syrup Pack, Drained Solids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sprouted Pinto Beans vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 7 ounces of Sprouted Pinto Beans have 9.2 times more Vitamin B1, 4.6 times more Vitamin B2, 6.7 times more Vitamin B3, 1.8 times more Vitamin B5, 2.8 times more Vitamin B6, 14.8 times more Vitamin B9 and 2 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 7 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain more Vitamin A than Raw Sprouted Pinto Beans.
• 7 ounces of Sprouted Pinto Beans have insufficient amounts of Vitamin A
• Both Raw Sprouted Pinto Beans as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sprouted Pinto Beans vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 7 ounces of Sprouted Pinto Beans have 2.5 times more Calcium, 1.9 times more Copper, 2.1 times more Iron, 4.4 times more Magnesium, 3.8 times more Phosphorus, 1.6 times more Potassium, 3.9 times more Sodium and 3.1 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 7 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 1.7 times more Manganese than Raw Sprouted Pinto Beans.
• 7 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium and Zinc
• Both Raw Sprouted Pinto Beans as well as Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sprouted Pinto Beans have 15.2 times more Omega 3 and 4.1 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 7 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 1.7 times more Energy and 2.2 times more Carbohydrate than Raw Sprouted Pinto Beans.
• 7 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3
• Both Raw Sprouted Pinto Beans as well as Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 6 in seven ounces.