Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Sweet Potato Chips

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Sweet Potato Chips: 94g

Unsalted Sweet Potato Chips have 4.3 times more energy per unit of mass than Boiled California Red Kidney Beans, which is very high in comparison to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Sweet Potato Chips?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Sweet Potato Chips	2%	55%	43%

Macro Nutrients

	Boiled California Red Kidney Beans	Sweet Potato Chips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	31.3% 30.4g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	8.64% 2.76g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	67% 1.08g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	61.3% 10.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	41% 53.4g	130g per day for Men 19-50 years
Sugars	NA	11.4% 8.3g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	99% 37.5g	21.8% 8.27g	38g per day for Men 19-50 years
Protein	65.7% 37g	4.93% 2.76g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Sweet Potato Chips	Recommended Dietary Allowance
Vitamin A	0% 0μg	124% 1113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	74.6% 298μg	8.7% 34.8μg	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	5.38% 4.84mg	0% 0mg	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	NA	61.5% 9.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Sweet Potato Chips	Recommended Dietary Allowance
Calcium	26.6% 266mg	5.55% 55.5mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	43% 0.39mg	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	150% 12mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	55% 1.27mg	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	79% 552mg	19.5% 136mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	25.6% 869mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	3.6% 1.97μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	4.53% 0.5mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.11% 4.24g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Sweet Potato Chips Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Sweet Potato Chips?

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Sweet Potato Chips:

• 500 calories of Boiled California Red Kidney Beans have 6.3 times more Vitamin B1, 1.7 times more Vitamin B2 and 8.6 times more Vitamin B9 than Sweet Potato Chips.
• While 500 kcal of Unsalted Sweet Potato Chips contain more Vitamin A and 1.6 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Sweet Potato Chips provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A
• 500 calories of Sweet Potato Chips have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Unsalted Sweet Potato Chips have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Sweet Potato Chips:

• 500 calories of Boiled California Red Kidney Beans have 4.8 times more Calcium, 3 times more Copper, 6 times more Iron, 3.2 times more Magnesium, 4.1 times more Phosphorus, 1.9 times more Potassium and 7 times more Zinc than Sweet Potato Chips.
• Both Boiled California Red Kidney Beans and Sweet Potato Chips contain similar levels of Manganese per 500 calories.
• 500 calories of Sweet Potato Chips lack sufficient amounts of Calcium and Zinc
• Both Boiled California Red Kidney Beans as well as Unsalted Sweet Potato Chips lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 1.7 times more Carbohydrate, 4.5 times more Fiber and 13.3 times more Protein than Sweet Potato Chips.
• While 500 kcal of Unsalted Sweet Potato Chips contain 83.8 times more Fat, 8.3 times more Omega 3 and 129.1 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Sweet Potato Chips offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Sweet Potato Chips provide inadequate amounts of Protein