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

Weight per 500 calories

• California Red Kidney Beans: 152g
• Frozen Sweet Potato: 521g

California Red Kidney Beans have 3.4 times more energy per 100g than Frozen Sweet Potato. It has high energy density when compared to other foods. Frozen Sweet Potato, Unprepared having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	California Red Kidney Beans	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	4.23% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	2.05% 0.35g	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% 116g	130g per day for Men 19-50 years
Sugars	NA	NA	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% 37.7g	23.3% 8.85g	38g per day for Men 19-50 years
Protein	66% 37g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	300% 2698μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	53.6% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	149% 597μg	27.3% 109μg	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	77% 69.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	29.5% 295mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	102% 0.92mg	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	34.5% 2.76mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	151% 3.46mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	5.7% 3.13μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	2.1% 31.3mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.48% 18g	10.5% 390g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Frozen Sweet Potato Nutrients Per 500 Kcal

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

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

• 500 calories of California Red Kidney Beans have 2.3 times more Vitamin B1, 1.2 times more Vitamin B2 and 5.5 times more Vitamin B9 than Frozen Sweet Potato.
• While 500 kcal of Frozen Sweet Potato, Unprepared contain more Vitamin A, 2.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 10.2 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Frozen Sweet Potato provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw California Red Kidney Beans as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of California Red Kidney Beans have 1.5 times more Calcium, 1.8 times more Copper, 5.1 times more Iron, 2.1 times more Magnesium, 2.6 times more Phosphorus and 2.4 times more Zinc than Frozen Sweet Potato.
• While 500 kcal of Frozen Sweet Potato, Unprepared contain 2.3 times more Manganese and 21.9 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Frozen Sweet Potato contain similar levels of Potassium per 500 calories.
• Both Raw California Red Kidney Beans as well as Frozen Sweet Potato, Unprepared lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 4.3 times more Fiber and 4.1 times more Protein than Frozen Sweet Potato.
• While 500 kcal of Frozen Sweet Potato, Unprepared contain 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Frozen Sweet Potato offer comparable quantities of Energy per 500 calories.
• Both Raw California Red Kidney Beans as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.