Comparing Nutrients in 500 calories Canned Kidney BeansVS Baked Frozen Sweet Potato

Weight per 500 calories

Canned Kidney Beans

595g

Baked Frozen Sweet Potato

500g

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

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

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Baked Frozen Sweet Potato

92%

500 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Baked Frozen Sweet Potato

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy

3.7%3.57g

Fat

0.62%0.6g

3.57 gvs0.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat

2.62%0.84g

Saturated Fat

0.39%0.13g

0.84 gvs0.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat

30.5%0.49g

Omega 3

2.2%0.035g

0.49 gvs0.035 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3

3.7%0.63g

Omega 6

1.24%0.21g

0.63 gvs0.21 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol

66.4%86.3g

Carbohydrate

90%117g

86.3 gvs117 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate

15%11g

Sugars

63.2%46g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

11 gvs46 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars

0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose

%0g

Glucose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose

%11g

Sucrose

11 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose

67.4%25.6g

Fiber

23.7%9g

25.6 gvs9 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber

55.5%31g

Protein

15.3%8.55g

31 gvs8.55 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Canned Kidney Beansvs Baked Frozen Sweet Potato

Vitamin A

579%5215μg

RAE, retinol activity equivalents

NA μgvs5215 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

57.5%0.69mg

Vitamin B1

27.5%0.33mg

Thiamine

0.69 mgvs0.33 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

23.4%0.3mg

Vitamin B2

21.5%0.28mg

Riboflavin

0.3 mgvs0.28 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

15.3%2.45mg

Vitamin B3

17.3%2.78mg

Niacin, nicotinic acid, niacinamide

2.45 mgvs2.78 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

16.4%0.82mg

Vitamin B5

56%2.8mg

Pantothenic acid

0.82 mgvs2.8 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

34%0.44mg

Vitamin B6

71.5%0.93mg

Pyridoxine

0.44 mgvs0.93 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6

Vitamin B7

26%7.8μg

Biotin

NA μgvs7.8 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7

53.6%214μg

Vitamin B9

27.5%110μg

Folates and Folic Acid

214 μgvs110 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

7.94%7.14mg

Vitamin C

50.6%45.5mg

Ascorbic acid

7.14 mgvs45.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

0.79%0.12mg

Vitamin E

25.7%3.85mg

Tocopherols and Tocotrienols

0.12 mgvs3.85 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E

20.3%24.4μg

Vitamin K

10.4%12.5μg

Phytomenadione or phylloquinone

24.4 μgvs12.5 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

Canned Kidney Beansvs Baked Frozen Sweet Potato

20.2%202mg

Calcium

17.5%175mg

202 mgvs175 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium

89.3%0.8mg

Copper

102%0.92mg

0.8 mgvs0.92 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride

87%6.96mg

Iron

33.8%2.7mg

6.96 mgvs2.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron

38.3%161mg

Magnesium

25%105mg

161 mgvs105 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium

43.5%1mg

Manganese

145%3.33mg

1 mgvs3.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum

76.5%536mg

Phosphorus

31.4%220mg

536 mgvs220 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus

41.5%1411mg

Potassium

55.4%1885mg

1411 mgvs1885 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium

9.74%5.36μg

Selenium

5.45%3μg

5.36 μgvs3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium

117%1762mg

Sodium

2.67%40mg

1762 mgvs40 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium

25%2.74mg

Zinc

13.6%1.5mg

2.74 mgvs1.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc

12.6%465g

Water

9.96%369g

465 gvs369 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water

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

Canned All Types Kidney Beans have 2.1 times more Vitamin B1, 1.9 times more Vitamin B9 and 2 times more Vitamin K than Baked Frozen Sweet Potato no Salt.
While Baked Frozen Sweet Potato no Salt contains 3.4 times more Vitamin B5, 2.1 times more Vitamin B6, 6.4 times more Vitamin C and 32.3 times more Vitamin E than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Baked Frozen Sweet Potato no Salt have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
Both Canned All Types Kidney Beans as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Canned All Types Kidney Beans have 2.6 times more Iron, 1.5 times more Magnesium, 2.4 times more Phosphorus, 1.8 times more Selenium, 44 times more Sodium, 1.8 times more Zinc and 1.3 times more Water than Baked Frozen Sweet Potato no Salt.
While Baked Frozen Sweet Potato no Salt contains 3.3 times more Manganese and 1.3 times more Potassium than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Baked Frozen Sweet Potato no Salt have similar amounts of Calcium and Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned All Types Kidney Beans have 13.9 times more Omega 3, 2.8 times more Fiber and 3.6 times more Protein than Baked Frozen Sweet Potato no Salt.
While Baked Frozen Sweet Potato no Salt contains 1.4 times more Carbohydrate and 4.2 times more Sugars than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Baked Frozen Sweet Potato no Salt have similar amounts of Energy per 500 kcal.
Both Canned All Types Kidney Beans as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Kidney BeansVS California Red Kidney BeansBaked Frozen Sweet PotatoVS California Red Kidney BeansCanned Kidney BeansVS TaroBaked Frozen Sweet PotatoVS Taro

Compare Foods

Comparing Nutrients in 500 calories Canned Kidney BeansVS Baked Frozen Sweet Potato

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: