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

Weight per 500 calories

• Baked Frozen Sweet Potato: 500g
• Red Kidney Beans: 148g

Raw Red Kidney Beans have 3.4 times more energy per unit of mass than Baked Frozen Sweet Potato no Salt, which is high in comparison to other foods. Baked Frozen Sweet Potato having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Baked Frozen Sweet Potato	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	70% 91g	130g per day for Men 19-50 years
Sugars	63.2% 46g	4.3% 3.1g	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	23.7% 9g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	15.3% 8.55g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	579% 5215μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.78mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	146% 585μg	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	50.6% 45.5mg	7.4% 6.68mg	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	25.7% 3.85mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Red Kidney Beans	Recommended Dietary Allowance
Calcium	17.5% 175mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	33.8% 2.7mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	71.7% 1.65mg	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	31.4% 220mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	55.4% 1885mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	9.96% 369g	0.47% 17.4g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Baked Frozen Sweet Potato have more Vitamin A, 2.4 times more Vitamin B5, 1.6 times more Vitamin B6, 6.8 times more Vitamin C, 12.4 times more Vitamin E and 1.5 times more Vitamin K than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 2.7 times more Vitamin B1 and 5.3 times more Vitamin B9 than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Baked Frozen Sweet Potato no Salt as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Baked Frozen Sweet Potato have 1.4 times more Calcium and 2 times more Manganese than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 3.7 times more Iron, 1.9 times more Magnesium, 2.7 times more Phosphorus and 2.8 times more Zinc than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Red Kidney Beans contain similar levels of Copper and Potassium per 500 calories.
• Both Baked Frozen Sweet Potato no Salt as well as Raw Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Frozen Sweet Potato have 1.3 times more Carbohydrate and 14.7 times more Sugars than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 15.2 times more Omega 3, 2.5 times more Fiber and 3.9 times more Protein than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Frozen Sweet Potato provide inadequate amounts of Omega 3
• Both Baked Frozen Sweet Potato no Salt as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.