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

Weight per 500 calories

• Boiled Sweet Potato no Skin: 658g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 1.7 times more energy per unit of mass than Boiled Sweet Potato without Skin, which is average in comparison to other foods. Boiled Sweet Potato no Skin having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Sweet Potato no Skin	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	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	89.7% 117g	69% 89.8g	130g per day for Men 19-50 years
Sugars	52% 37.8g	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	3.9% 2.83g	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	% 3.55g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	43.3% 16.4g	66.3% 25g	38g per day for Men 19-50 years
Protein	16% 9g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	575% 5178μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.4% 3.82mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.5% 1.1mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	30.3% 9.08μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.87% 39.5μg	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	94% 84.2mg	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	41.2% 6.2mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.5% 14μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	17.8% 178mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	68.7% 0.62mg	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	59.2% 4.74mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	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	30% 211mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	44.5% 1513mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	12% 178mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	14.2% 527g	7.12% 264g	3700g per day for Men 19-50 years

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

• Boiled Sweet Potato without Skin has more Vitamin A, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 4.4 times more Vitamin B5, 2.3 times more Vitamin B6, 17.8 times more Vitamin C and 52.4 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B1, 13 times more Vitamin B9 and 2.4 times more Vitamin K than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin 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 Boiled Sweet Potato no Skin vs Boiled Kidney Beans:

• Boiled Sweet Potato without Skin has 1.3 times more Calcium, 45.1 times more Sodium and 2 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 2.6 times more Phosphorus, 3.3 times more Selenium and 3 times more Zinc than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Boiled All Types Kidney Beans have similar amounts of Manganese and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Sweet Potato without Skin has 1.3 times more Carbohydrate and 30 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3, 1.5 times more Fiber and 3.8 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Boiled Sweet Potato without Skin as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.