Comparing Nutrients in 500 calories Boiled Kidney BeansVS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Weight per 500 calories

Boiled Kidney Beans

394g

Canned Sweet Potato, Syrup Pack, Solids And Liquids

562g

Boiled Kidney Beans have 1.4 times more energy per 100g than Canned Sweet Potato, Syrup Pack, Solids And Liquids. It has average energy density when compared to other foods. Canned Sweet Potato, Syrup Pack, Solids And Liquids having average energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Canned Sweet Potato, Syrup Pack, Solids And Liquids?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Canned Sweet Potato, Syrup Pack, Solids And Liquids

94%

500 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Canned Sweet Potato, Syrup Pack, Solids And Liquids

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.03%1.97g

Fat

1.16%1.12g

1.97 gvs1.12 g

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

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0.9%0.29g

Saturated Fat

0.72%0.23g

0.29 gvs0.23 g

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

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42%0.67g

Omega 3

4.56%0.073g

0.67 gvs0.073 g

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

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2.5%0.43g

Omega 6

2.35%0.4g

0.43 gvs0.4 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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69%89.8g

Carbohydrate

90%118g

89.8 gvs118 g

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

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1.74%1.26g

Sugars

119%86.5g

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

1.26 gvs86.5 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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66.3%25g

Fiber

37%14g

25 gvs14 g

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

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61%34g

Protein

9.83%5.5g

34 gvs5.5 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Kidney Beansvs Canned Sweet Potato, Syrup Pack, Solids And Liquids

0%0μg

Vitamin A

235%2118μg

RAE, retinol activity equivalents

0 μgvs2118 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

52.5%0.63mg

Vitamin B1

11.2%0.13mg

Thiamine

0.63 mgvs0.13 mg

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

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17.6%0.23mg

Vitamin B2

20%0.26mg

Riboflavin

0.23 mgvs0.26 mg

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

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14.2%2.28mg

Vitamin B3

16%2.56mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs2.56 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

17.3%0.87mg

Vitamin B5

37%1.85mg

Pantothenic acid

0.87 mgvs1.85 mg

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

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36.3%0.47mg

Vitamin B6

22%0.29mg

Pyridoxine

0.47 mgvs0.29 mg

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

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Vitamin B7

7.5%2.25μg

Biotin

NA μgvs2.25 μg

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

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128%512μg

Vitamin B9

9.83%39.3μg

Folates and Folic Acid

512 μgvs39.3 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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5.25%4.72mg

Vitamin C

65.5%59mg

Ascorbic acid

4.72 mgvs59 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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0.79%0.12mg

Vitamin E

35.2%5.3mg

Tocopherols and Tocotrienols

0.12 mgvs5.3 mg

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

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27.6%33μg

Vitamin K

9.83%11.8μg

Phytomenadione or phylloquinone

33 μgvs11.8 μg

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

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Minerals

Boiled Kidney Beansvs Canned Sweet Potato, Syrup Pack, Solids And Liquids

13.8%138mg

Calcium

8.43%84.3mg

138 mgvs84.3 mg

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

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94%0.85mg

Copper

77.4%0.7mg

0.85 mgvs0.7 mg

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

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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 .

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109%8.74mg

Iron

56%4.5mg

8.74 mgvs4.5 mg

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

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39.4%165mg

Magnesium

17.4%73mg

165 mgvs73 mg

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

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73.6%1.7mg

Manganese

124%2.85mg

1.7 mgvs2.85 mg

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

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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 .

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77.6%543mg

Phosphorus

21.7%152mg

543 mgvs152 mg

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

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47%1594mg

Potassium

30.6%1039mg

1594 mgvs1039 mg

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

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7.87%4.33μg

Selenium

7.15%3.93μg

4.33 μgvs3.93 μg

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

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0.26%3.94mg

Sodium

11%163mg

3.94 mgvs163 mg

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

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35.8%3.94mg

Zinc

9.7%1.07mg

3.94 mgvs1.07 mg

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

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7.12%264g

Water

11.8%435g

264 gvs435 g

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

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Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

Boiled All Types Kidney Beans have 4.7 times more Vitamin B1, 1.6 times more Vitamin B6, 13 times more Vitamin B9 and 2.8 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain more Vitamin A, 2.1 times more Vitamin B5, 12.5 times more Vitamin C and 44.7 times more Vitamin E than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
Both Boiled All Types Kidney Beans as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

Boiled All Types Kidney Beans have 1.6 times more Calcium, 1.2 times more Copper, 1.9 times more Iron, 2.3 times more Magnesium, 3.6 times more Phosphorus, 1.5 times more Potassium and 3.7 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 1.7 times more Manganese, 41.4 times more Sodium and 1.6 times more Water than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled All Types Kidney Beans have 9.2 times more Omega 3, 1.8 times more Fiber and 6.2 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 1.3 times more Carbohydrate and 68.7 times more Sugars than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Energy per 500 kcal.
Both Boiled All Types Kidney Beans as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Kidney BeansVS Canned Kidney BeansCanned Sweet Potato, Syrup Pack, Solids And LiquidsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Sweet Potato, Syrup Pack, Drained SolidsCanned Sweet Potato, Syrup Pack, Solids And LiquidsVS Canned Sweet Potato, Syrup Pack, Drained Solids

Compare Foods

Comparing Nutrients in 500 calories Boiled Kidney BeansVS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Canned Sweet Potato, Syrup Pack, Solids And Liquids?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: