Comparing Nutrients in 500 calories Sweet Potato VS Boiled California Red Kidney Beans

Weight per 500 calories

• Sweet Potato: 581g
• Boiled California Red Kidney Beans: 403g

Boiled California Red Kidney Beans have 1.4 times more energy per unit of mass than Raw Sweet Potato, which is average in comparison to other foods. Sweet Potato having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sweet Potato	Boiled California Red 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	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	0.36% 0.006g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.076g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	69.5% 90g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	NA	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	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	% 5.6g	NA	g per day for Men 19-50 years
Sucrose	% 14.7g	NA	g per day for Men 19-50 years
Fiber	46% 17.4g	99% 37.5g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	458% 4122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.65mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	32.3% 0.42mg	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	74.6% 298μg	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	5.38% 4.84mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.72% 10.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	17.4% 174mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	129% 1.17mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	55.8% 1.3mg	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	79% 552mg	700mg per day for Men 19-50 years
Potassium	57.6% 1959mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	6.34% 3.5μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	12% 449g	7.3% 270g	3700g per day for Men 19-50 years

Sweet Potato VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Sweet Potato vs Boiled California Red Kidney Beans:

• 500 calories of Sweet Potato have more Vitamin A, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 5.3 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.9 times more Vitamin C than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 4.7 times more Vitamin B9 than Raw Sweet Potato.
• Both Sweet Potato and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Sweet Potato as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sweet Potato vs Boiled California Red Kidney Beans:

• 500 calories of Sweet Potato have 19.8 times more Sodium and 1.7 times more Water than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.5 times more Calcium, 1.3 times more Copper, 3.4 times more Iron, 1.3 times more Magnesium, 2 times more Phosphorus and 2 times more Zinc than Raw Sweet Potato.
• Both Sweet Potato and Boiled California Red Kidney Beans contain similar levels of Manganese and Potassium per 500 calories.
• Both Raw Sweet Potato as well as Boiled California Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sweet Potato have 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 2.2 times more Fiber and 4 times more Protein than Raw Sweet Potato.
• Both Sweet Potato and Boiled California Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• Both Raw Sweet Potato as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.