Comparing Nutrients in 500 calories Canned Mashed Sweet PotatoVS Boiled Red Kidney Beans
Weight per 500 calories
Canned Mashed Sweet Potato
495g
Boiled Red Kidney Beans
394g
Boiled Red 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.
Discover which food has more nutrients per 500 calories - Canned Mashed Sweet Potato or Boiled Red Kidney Beans?
Canned Mashed Sweet Potato VS Boiled Red Kidney Beans Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Canned Mashed Sweet Potato or Boiled Red Kidney Beans?
Lets compare vitamin content per 500 calories of Canned Mashed Sweet Potato vs Boiled Red Kidney Beans:
500 calories of Canned Mashed Sweet Potato have 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.
While 500 kcal of Boiled Red 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.
500 calories of Canned Mashed Sweet Potato have insufficient amounts of Vitamin K
500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
Both Canned Mashed Sweet Potato as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Canned Mashed Sweet Potato vs Boiled Red Kidney Beans:
500 calories of Canned Mashed Sweet Potato have 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.
While 500 kcal of Boiled Red Kidney Beans contain 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.
500 calories of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
Both Canned Mashed Sweet Potato as well as Boiled Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.
Comparison of macro-nutrients per 500 calories:
500 calories of Canned Mashed Sweet Potato have 1.3 times more Carbohydrate and 21.4 times more Sugars than Boiled Red Kidney Beans.
While 500 kcal of Boiled Red Kidney Beans contain 10.3 times more Omega 3, 3.5 times more Fiber and 3.5 times more Protein than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Boiled Red Kidney Beans offer comparable quantities of Energy per 500 calories.
500 calories of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3
Both Canned Mashed Sweet Potato as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.