Comparing Nutrients in 300 calories Boiled Royal Red Kidney BeansVS Canned Mashed Sweet Potato
Weight per 300 calories
Boiled Royal Red Kidney Beans
244g
Canned Mashed Sweet Potato
297g
Boiled Royal Red Kidney Beans have 1.2 times more energy per 100g than Canned Mashed Sweet Potato. It has average energy density when compared to other foods. Canned Mashed Sweet Potato having average energy density.
Discover which food has more nutrients per 300 calories - Boiled Royal Red Kidney Beans or Canned Mashed Sweet Potato?
Boiled Royal Red Kidney Beans VS Canned Mashed Sweet Potato Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Boiled Royal Red Kidney Beans or Canned Mashed Sweet Potato?
Lets compare vitamin content per 300 calories of Boiled Royal Red Kidney Beans vs Canned Mashed Sweet Potato:
300 calories of Boiled Royal Red Kidney Beans have 2.9 times more Vitamin B1 and 5.5 times more Vitamin B9 than Canned Mashed Sweet Potato.
While 300 kcal of Canned Mashed Sweet Potato contain more Vitamin A, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 2.8 times more Vitamin B5, 2.8 times more Vitamin B6 and 5.3 times more Vitamin C than Boiled Royal Red Kidney Beans.
300 calories of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
Both Boiled Royal Red Kidney Beans as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Boiled Royal Red Kidney Beans vs Canned Mashed Sweet Potato:
300 calories of Boiled Royal Red Kidney Beans have 1.2 times more Calcium, 1.7 times more Iron, 1.4 times more Magnesium, 2.2 times more Phosphorus, 1.5 times more Potassium and 3.5 times more Zinc than Canned Mashed Sweet Potato.
While 300 kcal of Canned Mashed Sweet Potato contain 1.3 times more Copper, 4.7 times more Manganese and 18.3 times more Sodium than Boiled Royal Red Kidney Beans.
300 calories of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
Both Boiled Royal Red Kidney Beans as well as Canned Mashed Sweet Potato lack sufficient amounts of Selenium in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Boiled Royal Red Kidney Beans have 3.6 times more Omega 3, 4.5 times more Fiber and 3.9 times more Protein than Canned Mashed Sweet Potato.
While 300 kcal of Canned Mashed Sweet Potato contain 1.3 times more Carbohydrate than Boiled Royal Red Kidney Beans.
Both Boiled Royal Red Kidney Beans and Canned Mashed Sweet Potato offer comparable quantities of Energy per 300 calories.
300 calories of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3
Both Boiled Royal Red Kidney Beans as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 6 in 300 calories.