Comparing Nutrients in 500 calories Sweet Potato VS Canned Kidney Beans

Weight per 500 calories

• Sweet Potato: 581g
• Canned Kidney Beans: 595g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Sweet Potato	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	0.36% 0.006g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.076g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	15% 11g	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	5.6% 4.07g	0% 0g	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	% 5.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 14.7g	% 11g	g per day for Men 19-50 years
Fiber	46% 17.4g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	458% 4122μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.65mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	34% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 64μg	53.6% 214μg	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	15.5% 14mg	7.94% 7.14mg	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	10% 1.5mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.72% 10.5μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	17.4% 174mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	89.3% 0.8mg	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	44.3% 3.55mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	43.5% 1mg	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	39% 273mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	57.6% 1959mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	6.34% 3.5μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	12% 449g	12.6% 465g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato has 1.3 times more Vitamin B3, 5.7 times more Vitamin B5, 2.8 times more Vitamin B6, 2 times more Vitamin C and 12.7 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Vitamin B1, 3.4 times more Vitamin B9 and 2.3 times more Vitamin K than Raw Sweet Potato.
• Both Raw Sweet Potato and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Sweet Potato as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Sweet Potato has 1.5 times more Manganese and 1.4 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Iron, 2 times more Phosphorus, 1.5 times more Selenium, 5.5 times more Sodium and 1.6 times more Zinc than Raw Sweet Potato.
• Both Raw Sweet Potato and Canned All Types Kidney Beans have similar amounts of Calcium, Copper, Magnesium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Sweet Potato has 1.4 times more Carbohydrate, 2.2 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 84 times more Omega 3, 1.5 times more Fiber and 3.4 times more Protein than Raw Sweet Potato.
• Both Raw Sweet Potato and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Raw Sweet Potato as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.