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

Weight per 500 calories

California Red Kidney Beans

152g

Canned Sweet Potato, Syrup Pack, Solids And Liquids

562g

California Red Kidney Beans have 3.7 times more energy per 100g than Canned Sweet Potato, Syrup Pack, Solids And Liquids. It has high 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 - California Red Kidney Beans or Canned Sweet Potato, Syrup Pack, Solids And Liquids?

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Canned Sweet Potato, Syrup Pack, Solids And Liquids

94%

500 kcal ▼

Macro Nutrients

California Red 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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0.39%0.38g

Fat

1.16%1.12g

0.38 gvs1.12 g

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

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0.17%0.055g

Saturated Fat

0.72%0.23g

0.055 gvs0.23 g

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

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7.95%0.13g

Omega 3

4.56%0.073g

0.13 gvs0.073 g

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

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0.48%0.082g

Omega 6

2.35%0.4g

0.082 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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69.7%91g

Carbohydrate

90%118g

91 gvs118 g

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

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Sugars

119%86.5g

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

NA 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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99%37.7g

Fiber

37%14g

37.7 gvs14 g

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

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66%37g

Protein

9.83%5.5g

37 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

California Red 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 .

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66.8%0.8mg

Vitamin B1

11.2%0.13mg

Thiamine

0.8 mgvs0.13 mg

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

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25.5%0.33mg

Vitamin B2

20%0.26mg

Riboflavin

0.33 mgvs0.26 mg

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

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19.5%3.12mg

Vitamin B3

16%2.56mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs2.56 mg

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

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23.6%1.2mg

Vitamin B5

37%1.85mg

Pantothenic acid

1.2 mgvs1.85 mg

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

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46.3%0.6mg

Vitamin B6

22%0.29mg

Pyridoxine

0.6 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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149%597μg

Vitamin B9

9.83%39.3μg

Folates and Folic Acid

597 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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7.58%6.8mg

Vitamin C

65.5%59mg

Ascorbic acid

6.8 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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Vitamin E

35.2%5.3mg

Tocopherols and Tocotrienols

NA mgvs5.3 mg

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

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Vitamin K

9.83%11.8μg

Phytomenadione or phylloquinone

NA μgvs11.8 μg

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

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Minerals

California Red Kidney Beansvs Canned Sweet Potato, Syrup Pack, Solids And Liquids

29.5%295mg

Calcium

8.43%84.3mg

295 mgvs84.3 mg

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

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185%1.67mg

Copper

77.4%0.7mg

1.67 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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177%14mg

Iron

56%4.5mg

14 mgvs4.5 mg

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

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57.7%242mg

Magnesium

17.4%73mg

242 mgvs73 mg

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

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66%1.5mg

Manganese

124%2.85mg

1.5 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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87.7%614mg

Phosphorus

21.7%152mg

614 mgvs152 mg

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

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66.4%2258mg

Potassium

30.6%1039mg

2258 mgvs1039 mg

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

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8.8%4.85μg

Selenium

7.15%3.93μg

4.85 μgvs3.93 μg

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

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1.1%16.7mg

Sodium

11%163mg

16.7 mgvs163 mg

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

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35%3.86mg

Zinc

9.7%1.07mg

3.86 mgvs1.07 mg

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

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0.48%18g

Water

11.8%435g

18 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 California Red Kidney Beans vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

Raw California Red Kidney Beans have 5.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.2 times more Vitamin B3, 2.1 times more Vitamin B6 and 15.2 times more Vitamin B9 than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain more Vitamin A, 1.6 times more Vitamin B5 and 8.7 times more Vitamin C than Raw California Red Kidney Beans.
Both Raw California Red 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 California Red Kidney Beans vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

Raw California Red Kidney Beans have 3.5 times more Calcium, 2.4 times more Copper, 3.2 times more Iron, 3.3 times more Magnesium, 4 times more Phosphorus, 2.2 times more Potassium, 1.2 times more Selenium and 3.6 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 1.9 times more Manganese, 9.8 times more Sodium and 24.4 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 500 calories:

Raw California Red Kidney Beans have 1.7 times more Omega 3, 2.7 times more Fiber and 6.7 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 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Energy per 500 kcal.
Both Raw California Red 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:

California Red Kidney BeansVS Boiled California Red Kidney BeansCanned Sweet Potato, Syrup Pack, Solids And LiquidsVS Boiled California Red Kidney BeansCalifornia Red 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 California Red Kidney BeansVS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: