to save other guys input time, i put my sql here based on the two lists above.
i used countries flag to tell the difference between usa states and canada provinces, and use the table name "provinces".
insert into provinces (name, abbreviation, countries_flag) values ('Alberta', 'AB', 1), ('British Columbia', 'BC', 1),('Manitoba', 'MB', 1),('New Brunswick', 'NB', 1),('Newfoundland and Labrador', 'NL', 1),('Northwest Territories', 'NT', 1),('Nova Scotia', 'NS', 1),('Nunavut', 'NU', 1),('Ontario', 'ON', 1),('Prince Edward Island', 'PE', 1),('Quebec', 'QC', 1),('Saskatchewan', 'SK', 1),('Yukon Territory', 'YT', 1);
insert into provinces (name, abbreviation, countries_flag) values ('ALABAMA', 'AL', 0), ('ALASKA', 'AK', 0), ('AMERICAN SAMOA', 'AS', 0),('ARIZONA', 'AZ', 0), ('ARKANSAS', 'AR', 0),('CALIFORNIA', 'CA', 0), ('COLORADO', 'CO', 0),('CONNECTICUT', 'CT', 0), ('DELAWARE', 'DE', 0),('DISTRICT OF COLUMBIA ', 'DC', 0), ('FEDERATED STATES OF MICRONESIA', 'FM', 0),('FLORIDA', 'FL', 0), ('GEORGIA', 'GA', 0),('GUAM', 'GU', 0), ('HAWAII', 'HI', 0),('IDAHO', 'ID', 0), ('ILLINOIS', 'IL', 0),('INDIANA', 'IN', 0), ('IOWA', 'IA', 0),('KANSAS', 'KS', 0), ('KENTUCKY', 'KY', 0),('LOUISIANA', 'LA', 0), ('MAINE', 'ME', 0),('MARSHALL ISLANDS', 'MH', 0), ('MARYLAND', 'MD', 0),('MASSACHUSETTS', 'MA', 0), ('MICHIGAN', 'MI', 0),('MINNESOTA', 'MN', 0), ('MISSISSIPPI', 'MS', 0),('MISSOURI', 'MO', 0), ('MONTANA', 'MT', 0),('NEBRASKA', 'NE', 0), ('NEVADA', 'NV', 0),('NEW HAMPSHIRE', 'NH', 0), ('NEW JERSEY', 'NJ', 0),('NEW MEXICO', 'NM', 0), ('NEW YORK', 'NY', 0),('NORTH CAROLINA', 'NC', 0), ('NORTH DAKOTA', 'ND', 0),('NORTHERN MARIANA ISLANDS', 'MP', 0), ('OHIO', 'OH', 0),('OKLAHOMA', 'OK', 0), ('OREGON', 'OR', 0),('PALAU', 'PW', 0), ('PENNSYLVANIA', 'PA', 0),('PUERTO RICO', 'PR', 0), ('RHODE ISLAND', 'RI', 0),('SOUTH CAROLINA', 'SC', 0), ('SOUTH DAKOTA', 'SD', 0),('TENNESSEE', 'TN', 0), ('TEXAS', 'TX', 0),('UTAH', 'UT', 0), ('VERMONT', 'VT', 0),('VIRGIN ISLANDS', 'VI', 0), ('VIRGINIA', 'VA', 0),('WASHINGTON', 'WA', 0), ('WEST VIRGINIA', 'WV', 0),('WISCONSIN', 'WI', 0), ('WYOMING', 'WY', 0);