Lets compare vitamin content per 100 grams 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 100 g.
Comparing minerals per 100 grams 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 100 g.
Comparison of macro-nutrients per 100 grams:
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 100 g.
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 100 g.