Comparing Nutrients in 7 ounces Canned Sweet Potato, Syrup Pack, Drained Solids VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Red Kidney Beans	Recommended Dietary Allowance
Energy	7.4% 214kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.7% 50.3g	94% 122g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	5.75% 4.17g	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	15.7% 5.95g	79.4% 30g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	101% 909μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	60.6% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.44% 1.03μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	195% 782μg	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	24% 21.4mg	9.92% 8.93mg	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	15.2% 2.3mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	23.6% 1.9mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	96% 2.2mg	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	7.1% 49.6mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	5.16% 77.4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	3.9% 144g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids have more Vitamin A, 2.4 times more Vitamin C and 5.5 times more Vitamin E than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 24.3 times more Vitamin B1, 5.7 times more Vitamin B2, 6.2 times more Vitamin B3, 1.9 times more Vitamin B5, 6.4 times more Vitamin B6, 49.3 times more Vitamin B9 and 2.2 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids have 3.3 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 4.9 times more Calcium, 4.2 times more Copper, 7 times more Iron, 11.5 times more Magnesium, 1.8 times more Manganese, 16.2 times more Phosphorus, 7 times more Potassium, 4 times more Selenium and 17.4 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 7 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids have 2.7 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 3.1 times more Energy, 16.3 times more Omega 3, 2.4 times more Carbohydrate, 5.1 times more Fiber and 17.6 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 7 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.