Comparing Nutrients in 500 calories Boiled Red Kidney Beans VS Canned Mashed Sweet Potato

Weight per 500 calories

• Boiled Red Kidney Beans: 394g
• Canned Mashed Sweet Potato: 495g

Boiled Red Kidney Beans have 1.3 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 500 calories - Boiled Red Kidney Beans or Canned Mashed Sweet Potato?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Boiled Red Kidney Beans	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	4.02% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	2.07% 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% 89.8g	88.3% 115g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	37.2% 27g	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	76.7% 29g	22% 8.4g	38g per day for Men 19-50 years
Protein	61% 34g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	239% 2153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	29.5% 4.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	50.7% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	89.5% 1.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	32.5% 9.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	128% 512μg	13.6% 54.5μg	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	5.25% 4.72mg	28.6% 25.7mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	9.9% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	11% 110mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	153% 1.38mg	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	145% 11.6mg	82.3% 6.6mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	213% 4.9mg	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	80% 559mg	36.8% 257mg	700mg per day for Men 19-50 years
Potassium	46.7% 1587mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	7.2% 3.96μg	55μg per day for Men 19-50 years
Sodium	0.52% 7.87mg	24.8% 371mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	7.12% 264g	9.9% 366g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Canned Mashed Sweet Potato Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Red Kidney Beans have 4.7 times more Vitamin B1, 9.4 times more Vitamin B9 and 2.8 times more Vitamin K than Canned Mashed Sweet Potato.
• While 500 kcal of Canned Mashed Sweet Potato contain more Vitamin A, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 2.9 times more Vitamin B5, 2.5 times more Vitamin B6, 5.4 times more Vitamin C and 45.7 times more Vitamin E than Boiled Red Kidney Beans.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 500 calories of Canned Mashed Sweet Potato have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Red Kidney Beans vs Canned Mashed Sweet Potato:

• 500 calories of Boiled Red Kidney Beans have 1.8 times more Iron, 1.5 times more Magnesium, 2.2 times more Phosphorus, 1.5 times more Potassium and 4.1 times more Zinc than Canned Mashed Sweet Potato.
• While 500 kcal of Canned Mashed Sweet Potato contain 1.3 times more Calcium, 1.4 times more Copper, 2.6 times more Manganese and 47.2 times more Sodium than Boiled Red Kidney Beans.
• 500 calories of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
• Both Boiled Red Kidney Beans as well as Canned Mashed Sweet Potato lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Red Kidney Beans have 10.3 times more Omega 3, 3.5 times more Fiber and 3.5 times more Protein than Canned Mashed Sweet Potato.
• While 500 kcal of Canned Mashed Sweet Potato contain 1.3 times more Carbohydrate and 21.4 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Canned Mashed Sweet Potato offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 6 in 500 calories.