Comparing Nutrients in 100 grams Canned Kidney Beans VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Canned Kidney Beans	Sweet Potato	Recommended Dietary Allowance
Energy	2.9% 84kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.052% 0.05g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	15.5% 20g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	5.77% 4.18g	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	0% 0g	0.97% 0.7g	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	% 0g	% 0.96g	g per day for Men 19-50 years
Sucrose	% 1.85g	% 2.52g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	7.9% 3g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Sweet Potato	Recommended Dietary Allowance
Vitamin A	NA	78.8% 709μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	5.83% 1.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9% 36μg	2.75% 11μg	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	1.33% 1.2mg	2.67% 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	0.13% 0.02mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Sweet Potato	Recommended Dietary Allowance
Calcium	3.4% 34mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	16.8% 0.15mg	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	14.6% 1.17mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	11.2% 0.26mg	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	13% 90mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	9.9% 337mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	3.67% 55mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2.1% 77.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Sweet Potato:

• Canned All Types Kidney Beans have 1.5 times more Vitamin B1, 3.3 times more Vitamin B9 and 2.3 times more Vitamin K than Raw Sweet Potato.
• While Raw Sweet Potato contains 1.4 times more Vitamin B3, 5.8 times more Vitamin B5, 2.8 times more Vitamin B6, 2 times more Vitamin C and 13 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Sweet Potato have similar amounts of Vitamin B2 per 100 g.
• Both Canned All Types Kidney Beans as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Kidney Beans vs Sweet Potato:

• Canned All Types Kidney Beans have 1.9 times more Iron, 1.9 times more Phosphorus, 1.5 times more Selenium, 5.4 times more Sodium and 1.5 times more Zinc than Raw Sweet Potato.
• While Raw Sweet Potato contains 1.5 times more Manganese and 1.4 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Sweet Potato have similar amounts of Calcium, Copper, Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned All Types Kidney Beans have 82 times more Omega 3, 1.4 times more Fiber and 3.3 times more Protein than Raw Sweet Potato.
• While Raw Sweet Potato contains 1.4 times more Carbohydrate and 2.3 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Sweet Potato have similar amounts of Energy per 100 g.
• Both Canned All Types Kidney Beans as well as Raw Sweet Potato have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.