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Comparing Nutrients in 100 grams Canned Mashed Sweet PotatoVS 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%
100 g ▼

Macro Nutrients

3.5%101kcal
Energy
4.28%124kcal
101 kcalvs124 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.21%0.2g
Fat
0.093%0.09g
0.2 gvs0.09 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.13%0.041g
Saturated Fat
0.044%0.014g
0.041 gvs0.014 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.81%0.013g
Omega 3
2%0.032g
0.013 gvs0.032 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.42%0.071g
Omega 6
0.12%0.02g
0.071 gvs0.02 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18%23g
Carbohydrate
17.2%22.4g
23 gvs22.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.5%5.45g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.45 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.47%1.7g
Fiber
24.5%9.3g
1.7 gvs9.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.54%1.98g
Protein
16.3%9.13g
1.98 gvs9.13 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

48.3%435μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
435 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.25%0.027mg
Vitamin B1
10.8%0.13mg
Thiamine
0.027 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.92%0.09mg
Vitamin B2
4.77%0.062mg
Riboflavin
0.09 mgvs0.062 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.97%0.96mg
Vitamin B3
3.38%0.54mg
Niacin, nicotinic acid, niacinamide
0.96 mgvs0.54 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.2%0.51mg
Vitamin B5
4.38%0.22mg
Pantothenic acid
0.51 mgvs0.22 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18%0.24mg
Vitamin B6
8%0.1mg
Pyridoxine
0.24 mgvs0.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.57%1.97μg
Vitamin B7
NA
Biotin
1.97 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.75%11μg
Vitamin B9
18.5%74μg
Folates and Folic Acid
11 μgvs74 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.78%5.2mg
Vitamin C
1.33%1.2mg
Ascorbic acid
5.2 mgvs1.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.27%1.1mg
Vitamin E
NA
Tocopherols and Tocotrienols
1.1 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2%2.4μg
Vitamin K
NA
Phytomenadione or phylloquinone
2.4 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3%30mg
Calcium
6.6%66mg
30 mgvs66 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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31%0.28mg
Copper
32%0.29mg
0.28 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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16.6%1.33mg
Iron
37.3%2.98mg
1.33 mgvs2.98 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.7%24mg
Magnesium
11.4%48mg
24 mgvs48 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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43%0.99mg
Manganese
14%0.32mg
0.99 mgvs0.32 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.43%52mg
Phosphorus
19.6%137mg
52 mgvs137 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.18%210mg
Potassium
12.3%419mg
210 mgvs419 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.45%0.8μg
Selenium
2.2%1.2μg
0.8 μgvs1.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
5%75mg
Sodium
0.27%4mg
75 mgvs4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.9%0.21mg
Zinc
7.8%0.86mg
0.21 mgvs0.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2%74g
Water
1.8%67g
74 gvs67 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Canned Mashed Sweet Potato vs Boiled California Red Kidney Beans:
Comparing minerals per 100 grams for Canned Mashed Sweet Potato vs Boiled California Red Kidney Beans:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: