Comparing Nutrients in 7 ounces Canned Mashed Sweet Potato VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Mashed Sweet Potato	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	6.9% 200kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.4% 46g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	15% 11g	NA	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	8.88% 3.37g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	7% 3.93g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	96% 863μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	13% 3.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.46% 22μg	36.7% 147μg	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	11.5% 10.3mg	2.65% 2.4mg	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	14.4% 2.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	63.7% 0.57mg	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	33% 2.64mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	85.2% 1.96mg	27.4% 0.63mg	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	14.7% 103mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	9.92% 149mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.96% 147g	3.6% 133g	3700g per day for Men 19-50 years

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

• Canned Mashed Sweet Potato has 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.
• While Boiled California Red Kidney Beans contain 4.8 times more Vitamin B1 and 6.7 times more Vitamin B9 than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Canned Mashed Sweet Potato has 3.1 times more Manganese and 18.8 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 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.
• Both Canned Mashed Sweet Potato and Boiled California Red Kidney Beans have similar amounts of Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled California Red Kidney Beans contain 2.5 times more Omega 3, 5.5 times more Fiber and 4.6 times more Protein than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Boiled California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Canned Mashed Sweet Potato as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.