Comparing Nutrients in 500 calories California Red Kidney Beans VS Boiled Sweet Potato no Skin

Weight per 500 calories

• California Red Kidney Beans: 152g
• Boiled Sweet Potato no Skin: 658g

California Red Kidney Beans have 4.3 times more energy per 100g than Boiled Sweet Potato no Skin. It has high energy density when compared to other foods. Boiled Sweet Potato without Skin having average energy density.

Which food has more nutrients per 500 calories - California Red Kidney Beans or Boiled Sweet Potato no Skin?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	California Red Kidney Beans	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	89.7% 117g	130g per day for Men 19-50 years
Sugars	NA	52% 37.8g	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	3.9% 2.83g	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	% 3.55g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	99% 37.7g	43.3% 16.4g	38g per day for Men 19-50 years
Protein	66% 37g	16% 9g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	575% 5178μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	22% 3.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	76.4% 3.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	83.5% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	30.3% 9.08μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	149% 597μg	9.87% 39.5μg	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	7.58% 6.8mg	94% 84.2mg	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	41.2% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.5% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	29.5% 295mg	17.8% 178mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	68.7% 0.62mg	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	177% 14mg	59.2% 4.74mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	76% 1.75mg	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	87.7% 614mg	30% 211mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	44.5% 1513mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	12% 178mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.48% 18g	14.2% 527g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Boiled Sweet Potato no Skin:

• Raw California Red Kidney Beans have 2.2 times more Vitamin B1 and 15.1 times more Vitamin B9 than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains more Vitamin A, 3.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 12.4 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Boiled Sweet Potato without Skin have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Raw California Red Kidney Beans as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for California Red Kidney Beans vs Boiled Sweet Potato no Skin:

• Raw California Red Kidney Beans have 1.7 times more Calcium, 2.7 times more Copper, 3 times more Iron, 2 times more Magnesium, 2.9 times more Phosphorus, 1.5 times more Potassium, 3.7 times more Selenium and 2.9 times more Zinc than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 10.7 times more Sodium and 29.6 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Boiled Sweet Potato without Skin have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw California Red Kidney Beans have more Omega 3, 2.3 times more Fiber and 4.1 times more Protein than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Boiled Sweet Potato without Skin have similar amounts of Energy per 500 kcal.
• Both Raw California Red Kidney Beans as well as Boiled Sweet Potato without Skin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.