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

Weight per 500 calories

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

Boiled All Types Kidney Beans have 1.3 times more energy per unit of mass than Canned Mashed Sweet Potato, which is average in comparison to other foods. Canned Mashed Sweet Potato having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Canned Mashed Sweet Potato	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	4.02% 0.064g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	2.07% 0.35g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.3% 115g	69% 89.8g	130g per day for Men 19-50 years
Sugars	37.2% 27g	1.74% 1.26g	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	22% 8.4g	66.3% 25g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	239% 2153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.73mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.7% 2.53mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.5% 1.16mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	32.5% 9.75μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.6% 54.5μg	128% 512μg	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	28.6% 25.7mg	5.25% 4.72mg	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	36% 5.4mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.9% 12μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	15% 149mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	94% 0.85mg	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	82.3% 6.6mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	73.6% 1.7mg	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	36.8% 257mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.96μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	24.8% 371mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	9.45% 1.04mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	9.9% 366g	7.12% 264g	3700g per day for Men 19-50 years

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

• Canned Mashed Sweet Potato has 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 All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.7 times more Vitamin B1, 9.4 times more Vitamin B9 and 2.8 times more Vitamin K than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned Mashed Sweet Potato has 1.6 times more Copper, 2.9 times more Manganese, 94.3 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Iron, 1.4 times more Magnesium, 2.1 times more Phosphorus, 1.5 times more Potassium and 3.8 times more Zinc than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Boiled All Types Kidney Beans have similar amounts of Calcium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Mashed Sweet Potato has 1.3 times more Carbohydrate and 21.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10.4 times more Omega 3, 3 times more Fiber and 3.5 times more Protein than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Canned Mashed Sweet Potato as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.