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Comparing Nutrients in 7 ounces Baked Sweet PotatoVS Canned Kidney Beans

Macros Ratio

Protein Fat Carbs

Baked Sweet Potato
9%
1%
90%
Canned Kidney Beans
25%
6%
69%
7 oz ▼

Macro Nutrients

6.16%179kcal
Energy
5.75%167kcal
179 kcalvs167 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.31%0.3g
Fat
1.23%1.2g
0.3 gvs1.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.32%0.1g
Saturated Fat
0.87%0.28g
0.1 gvs0.28 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.74%0.012g
Omega 3
10%0.16g
0.012 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.05%0.18g
Omega 6
1.24%0.21g
0.18 gvs0.21 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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31.6%41g
Carbohydrate
22%28.8g
41 gvs28.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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17.7%13g
Sugars
5.06%3.67g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
13 gvs3.67 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.37%0.99g
Fructose
0%0g
≤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]
0.99 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.13g
Glucose
%0g
1.13 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%4.52g
Sucrose
%3.67g
4.52 gvs3.67 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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17.2%6.55g
Fiber
22.5%8.53g
6.55 gvs8.53 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
7.12%4g
Protein
18.5%10.4g
4 gvs10.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

212%1907μg
Vitamin A
NA
RAE, retinol activity equivalents
1907 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.7%0.21mg
Vitamin B1
19%0.23mg
Thiamine
0.21 mgvs0.23 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16%0.21mg
Vitamin B2
7.8%0.1mg
Riboflavin
0.21 mgvs0.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18.4%2.95mg
Vitamin B3
5.1%0.82mg
Niacin, nicotinic acid, niacinamide
2.95 mgvs0.82 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
35%1.75mg
Vitamin B5
5.48%0.27mg
Pantothenic acid
1.75 mgvs0.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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43.7%0.57mg
Vitamin B6
11.3%0.15mg
Pyridoxine
0.57 mgvs0.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%4.76μg
Vitamin B7
NA
Biotin
4.76 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.98%12μg
Vitamin B9
18%71.4μg
Folates and Folic Acid
12 μgvs71.4 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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43.2%39mg
Vitamin C
2.65%2.4mg
Ascorbic acid
39 mgvs2.4 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 .

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9.4%1.4mg
Vitamin E
0.26%0.04mg
Tocopherols and Tocotrienols
1.4 mgvs0.04 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.8%4.56μg
Vitamin K
6.8%8.14μg
Phytomenadione or phylloquinone
4.56 μgvs8.14 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.54%75.4mg
Calcium
6.75%67.5mg
75.4 mgvs67.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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35.5%0.32mg
Copper
29.8%0.27mg
0.32 mgvs0.27 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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17%1.37mg
Iron
29%2.32mg
1.37 mgvs2.32 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.8%53.6mg
Magnesium
12.8%53.6mg
53.6 mgvs53.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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43%0.99mg
Manganese
14.5%0.33mg
0.99 mgvs0.33 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
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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15.3%107mg
Phosphorus
25.5%179mg
107 mgvs179 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27.7%943mg
Potassium
14%470mg
943 mgvs470 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.72%0.4μg
Selenium
3.25%1.8μg
0.4 μgvs1.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
4.76%71.4mg
Sodium
39%587mg
71.4 mgvs587 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.77%0.64mg
Zinc
8.3%0.91mg
0.64 mgvs0.91 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.06%150g
Water
4.2%155g
150 gvs155 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 Baked Sweet Potato vs Canned Kidney Beans:
Comparing minerals per 7 ounces for Baked Sweet Potato vs Canned Kidney Beans:
Comparison of macro-nutrients per 7 ounces:



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