Comparing Nutrients in 500 calories Canned Kidney Beans VS Frozen French Fried Sweet Potatoes with Salt

Weight per 500 calories

• Canned Kidney Beans: 595g
• Frozen French Fried Sweet Potatoes with Salt: 275g

Frozen French Fried Sweet Potatoes with Salt have 2.2 times more energy per unit of mass than Canned All Types Kidney Beans, which is above average in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Canned Kidney Beans or Frozen French Fried Sweet Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Canned Kidney Beans	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	9.93% 3.18g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	56% 0.89g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	41% 6.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	75% 98g	130g per day for Men 19-50 years
Sugars	15% 11g	49% 35.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	2.16% 1.57g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0g	% 2.23g	g per day for Men 19-50 years
Sucrose	% 11g	% 15g	g per day for Men 19-50 years
Fiber	67.4% 25.6g	41.2% 15.7g	38g per day for Men 19-50 years
Protein	55.5% 31g	10.6% 5.93g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	132% 1192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	25.3% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	37.4% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13.6% 4.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	53.6% 214μg	22% 88μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	23% 20.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	20.2% 202mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	54% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	87% 6.96mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	57.5% 1.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	76.5% 536mg	23% 162mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	33% 1124mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	26.7% 401mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	12.6% 465g	3.86% 143g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Frozen French Fried Sweet Potatoes with Salt:

• Canned All Types Kidney Beans have 2.7 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B3, 2.4 times more Vitamin B9 and 1.9 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 1.5 times more Vitamin B5, 2.9 times more Vitamin C and 34.4 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Vitamin B6 per 500 kcal.
• Both Canned All Types Kidney Beans as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Kidney Beans vs Frozen French Fried Sweet Potatoes with Salt:

• Canned All Types Kidney Beans have 1.4 times more Calcium, 1.7 times more Copper, 3.3 times more Iron, 2.3 times more Magnesium, 3.3 times more Phosphorus, 1.3 times more Potassium, 4.9 times more Selenium, 4.4 times more Sodium, 2.6 times more Zinc and 3.3 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 1.3 times more Manganese than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Canned All Types Kidney Beans have 1.6 times more Fiber and 5.2 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 6.9 times more Fat, 3.8 times more Saturated Fat, 1.8 times more Omega 3, 11 times more Omega 6 and 3.2 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned All Types Kidney Beans as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.