Comparing Nutrients in 7 ounces Canned Kidney BeansVS Canned Sweet Potato, Vacuum Pack

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Canned Sweet Potato, Vacuum Pack

91%

7 oz ▼

Macro Nutrients

Canned Kidney Beansvs Canned Sweet Potato, Vacuum Pack

5.75%167kcal

Energy

6.23%181kcal

167 kcalvs181 kcal

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

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1.23%1.2g

Fat

0.41%0.4g

1.2 gvs0.4 g

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

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0.87%0.28g

Saturated Fat

0.25%0.081g

0.28 gvs0.081 g

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

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10%0.16g

Omega 3

1.6%0.026g

0.16 gvs0.026 g

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

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1.24%0.21g

Omega 6

0.83%0.14g

0.21 gvs0.14 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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22%28.8g

Carbohydrate

32.2%42g

28.8 gvs42 g

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

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5.06%3.67g

Sugars

13.7%9.92g

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

3.67 gvs9.92 g

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

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0%0g

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]

0 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%3.67g

Sucrose

3.67 gvsNA g

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

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22.5%8.53g

Fiber

9.4%3.57g

8.53 gvs3.57 g

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

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18.5%10.4g

Protein

5.85%3.27g

10.4 gvs3.27 g

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

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Vitamins

Canned Kidney Beansvs Canned Sweet Potato, Vacuum Pack

Vitamin A

88%792μg

RAE, retinol activity equivalents

NA μgvs792 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

19%0.23mg

Vitamin B1

6.1%0.073mg

Thiamine

0.23 mgvs0.073 mg

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

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7.8%0.1mg

Vitamin B2

8.7%0.11mg

Riboflavin

0.1 mgvs0.11 mg

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

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5.1%0.82mg

Vitamin B3

9.2%1.47mg

Niacin, nicotinic acid, niacinamide

0.82 mgvs1.47 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

5.48%0.27mg

Vitamin B5

20.8%1.04mg

Pantothenic acid

0.27 mgvs1.04 mg

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

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

11.3%0.15mg

Vitamin B6

29%0.38mg

Pyridoxine

0.15 mgvs0.38 mg

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

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Vitamin B7

10.5%3.16μg

Biotin

NA μgvs3.16 μg

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

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18%71.4μg

Vitamin B9

8.43%33.7μg

Folates and Folic Acid

71.4 μgvs33.7 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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2.65%2.4mg

Vitamin C

58.2%52.4mg

Ascorbic acid

2.4 mgvs52.4 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 .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

0.26%0.04mg

Vitamin E

13.2%2mg

Tocopherols and Tocotrienols

0.04 mgvs2 mg

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

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6.8%8.14μg

Vitamin K

3.64%4.37μg

Phytomenadione or phylloquinone

8.14 μgvs4.37 μg

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

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Minerals

Canned Kidney Beansvs Canned Sweet Potato, Vacuum Pack

6.75%67.5mg

Calcium

4.37%43.7mg

67.5 mgvs43.7 mg

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

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29.8%0.27mg

Copper

30.6%0.28mg

0.27 mgvs0.28 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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29%2.32mg

Iron

22%1.77mg

2.32 mgvs1.77 mg

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

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12.8%53.6mg

Magnesium

10.4%43.7mg

53.6 mgvs43.7 mg

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

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14.5%0.33mg

Manganese

39.3%0.9mg

0.33 mgvs0.9 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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25.5%179mg

Phosphorus

14%97mg

179 mgvs97 mg

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

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14%470mg

Potassium

18.2%619mg

470 mgvs619 mg

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

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3.25%1.8μg

Selenium

2.53%1.4μg

1.8 μgvs1.4 μg

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

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39%587mg

Sodium

7%105mg

587 mgvs105 mg

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

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8.3%0.91mg

Zinc

3.25%0.36mg

0.91 mgvs0.36 mg

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

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4.2%155g

Water

4.08%151g

155 gvs151 g

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

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Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Canned Sweet Potato, Vacuum Pack:

Canned All Types Kidney Beans have 3.1 times more Vitamin B1, 2.1 times more Vitamin B9 and 1.9 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 1.8 times more Vitamin B3, 3.8 times more Vitamin B5, 2.6 times more Vitamin B6, 22 times more Vitamin C and 50 times more Vitamin E than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin B2 per 7 oz.
Both Canned All Types Kidney Beans as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Canned Sweet Potato, Vacuum Pack:

Canned All Types Kidney Beans have 1.5 times more Calcium, 1.3 times more Iron, 1.2 times more Magnesium, 1.8 times more Phosphorus, 1.3 times more Selenium, 5.6 times more Sodium and 2.6 times more Zinc than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 2.7 times more Manganese and 1.3 times more Potassium than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Canned Sweet Potato, Vacuum Pack have similar amounts of Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Canned All Types Kidney Beans have 6.3 times more Omega 3, 2.4 times more Fiber and 3.2 times more Protein than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 1.5 times more Carbohydrate and 2.7 times more Sugars than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Canned Sweet Potato, Vacuum Pack have similar amounts of Energy per 7 oz.
Both Canned All Types Kidney Beans as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Canned Kidney BeansVS California Red Kidney BeansCanned Sweet Potato, Vacuum PackVS California Red Kidney BeansCanned Kidney BeansVS Canned Mashed Sweet PotatoCanned Sweet Potato, Vacuum PackVS Canned Mashed Sweet Potato

Compare Foods

Comparing Nutrients in 7 ounces Canned Kidney BeansVS Canned Sweet Potato, Vacuum Pack

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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