Comparing Nutrients in 300 calories Canned Sweet Potato, Syrup Pack, Drained SolidsVS California Red Kidney Beans

Weight per 300 calories

Canned Sweet Potato, Syrup Pack, Drained Solids

278g

California Red Kidney Beans

91g

Raw California Red Kidney Beans have 3.1 times more energy per unit of mass than Canned Sweet Potato, Syrup Pack, Drained Solids, which is high in comparison to other foods. Canned Sweet Potato, Syrup Pack, Drained Solids having average energy density.

Which food has more nutrients per 300 calories - Canned Sweet Potato, Syrup Pack, Drained Solids or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Syrup Pack, Drained Solids

92%

California Red Kidney Beans

29%

70%

300 kcal ▼

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Drained Solidsvs California Red Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.92%0.89g

Fat

0.23%0.23g

0.89 gvs0.23 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.6%0.19g

Saturated Fat

0.1%0.033g

0.19 gvs0.033 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.8%0.061g

Omega 3

4.77%0.076g

0.061 gvs0.076 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.94%0.33g

Omega 6

0.29%0.049g

0.33 gvs0.049 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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54%70.4g

Carbohydrate

42%54.4g

70.4 gvs54.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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22%16g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

16 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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22%8.33g

Fiber

59.6%22.6g

8.33 gvs22.6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.35%3.56g

Protein

39.6%22g

3.56 gvs22 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Sweet Potato, Syrup Pack, Drained Solidsvs California Red Kidney Beans

141%1272μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1272 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.8%0.069mg

Vitamin B1

40%0.48mg

Thiamine

0.069 mgvs0.48 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.1%0.11mg

Vitamin B2

15.3%0.2mg

Riboflavin

0.11 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.9%0.94mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

0.94 mgvs1.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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22.3%1.1mg

Vitamin B5

14%0.71mg

Pantothenic acid

1.1 mgvs0.71 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13.2%0.17mg

Vitamin B6

27.8%0.36mg

Pyridoxine

0.17 mgvs0.36 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.8%1.44μg

Vitamin B7

Biotin

1.44 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.56%22.2μg

Vitamin B9

89.5%358μg

Folates and Folic Acid

22.2 μgvs358 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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33.3%30mg

Vitamin C

4.55%4.1mg

Ascorbic acid

30 mgvs4.1 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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21.3%3.2mg

Vitamin E

Tocopherols and Tocotrienols

3.2 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6%7.22μg

Vitamin K

Phytomenadione or phylloquinone

7.22 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Sweet Potato, Syrup Pack, Drained Solidsvs California Red Kidney Beans

4.72%47.2mg

Calcium

17.7%177mg

47.2 mgvs177 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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51.5%0.46mg

Copper

111%1mg

0.46 mgvs1 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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33%2.64mg

Iron

106%8.5mg

2.64 mgvs8.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.94%33.3mg

Magnesium

34.6%145mg

33.3 mgvs145 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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74.3%1.7mg

Manganese

39.5%0.91mg

1.7 mgvs0.91 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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9.92%69.4mg

Phosphorus

52.6%368mg

69.4 mgvs368 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.8%536mg

Potassium

40%1355mg

536 mgvs1355 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.04%2.22μg

Selenium

5.3%2.9μg

2.22 μgvs2.9 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.22%108mg

Sodium

0.67%10mg

108 mgvs10 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.04%0.44mg

Zinc

21%2.3mg

0.44 mgvs2.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.44%201g

Water

0.29%10.7g

201 gvs10.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Canned Sweet Potato, Syrup Pack, Drained Solids vs California Red Kidney Beans:

Canned Sweet Potato, Syrup Pack, Drained Solids have more Vitamin A, 1.6 times more Vitamin B5 and 7.3 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 6.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B6 and 16.1 times more Vitamin B9 than Canned Sweet Potato, Syrup Pack, Drained Solids.
Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Sweet Potato, Syrup Pack, Drained Solids vs California Red Kidney Beans:

Canned Sweet Potato, Syrup Pack, Drained Solids have 1.9 times more Manganese, 10.8 times more Sodium and 18.8 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 3.8 times more Calcium, 2.2 times more Copper, 3.2 times more Iron, 4.4 times more Magnesium, 5.3 times more Phosphorus, 2.5 times more Potassium, 1.3 times more Selenium and 5.2 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.

Comparison of macro-nutrients per 300 calories:

Canned Sweet Potato, Syrup Pack, Drained Solids have 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.7 times more Fiber and 6.2 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
Both Canned Sweet Potato, Syrup Pack, Drained Solids and Raw California Red Kidney Beans have similar amounts of Energy and Omega 3 per 300 kcal.
Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Sweet Potato, Syrup Pack, Drained SolidsVS Spanish Tomato SauceCalifornia Red Kidney BeansVS Spanish Tomato SauceCanned Sweet Potato, Syrup Pack, Drained SolidsVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Canned Sweet Potato, Syrup Pack, Drained SolidsVS California Red Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Sweet Potato, Syrup Pack, Drained Solids or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: