Comparing Nutrients in 500 calories California Red Kidney BeansVS Canned Sweet Potato, Vacuum Pack

Weight per 500 calories

California Red Kidney Beans

152g

Canned Sweet Potato, Vacuum Pack

550g

California Red Kidney Beans have 3.6 times more energy per 100g than Canned Sweet Potato, Vacuum Pack. It has high energy density when compared to other foods. Canned Sweet Potato, Vacuum Pack having average energy density.

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

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Canned Sweet Potato, Vacuum Pack

91%

500 kcal ▼

Macro Nutrients

California Red Kidney Beansvs Canned Sweet Potato, Vacuum Pack

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

0.39%0.38g

Fat

1.13%1.1g

0.38 gvs1.1 g

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

Find Legumes rich in Fat

0.17%0.055g

Saturated Fat

0.7%0.23g

0.055 gvs0.23 g

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

Find Legumes rich in Saturated Fat

7.95%0.13g

Omega 3

4.46%0.071g

0.13 gvs0.071 g

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

Find Legumes rich in Omega 3

0.48%0.082g

Omega 6

2.3%0.39g

0.082 gvs0.39 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

69.7%91g

Carbohydrate

89.3%116g

91 gvs116 g

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

Find Legumes rich in Carbohydrate

Sugars

38%27.5g

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

NA gvs27.5 g

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

Find Legumes rich in Sugars

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 .

Find Legumes rich in Fructose

Glucose

NA gvsNA g

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

Find Legumes rich in Glucose

Sucrose

NA gvsNA g

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

Find Legumes rich in Sucrose

99%37.7g

Fiber

26%9.9g

37.7 gvs9.9 g

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

Find Legumes rich in Fiber

66%37g

Protein

16%9.07g

37 gvs9.07 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, Vacuum Pack

0%0μg

Vitamin A

244%2192μg

RAE, retinol activity equivalents

0 μgvs2192 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

66.8%0.8mg

Vitamin B1

17%0.2mg

Thiamine

0.8 mgvs0.2 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

25.5%0.33mg

Vitamin B2

24%0.31mg

Riboflavin

0.33 mgvs0.31 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

19.5%3.12mg

Vitamin B3

25.4%4.07mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs4.07 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

23.6%1.2mg

Vitamin B5

57.5%2.87mg

Pantothenic acid

1.2 mgvs2.87 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

46.3%0.6mg

Vitamin B6

80.3%1.04mg

Pyridoxine

0.6 mgvs1.04 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

29%8.74μg

Biotin

NA μgvs8.74 μg

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

Find Legumes rich in Vitamin B7

149%597μg

Vitamin B9

23.4%93μg

Folates and Folic Acid

597 μgvs93 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

7.58%6.8mg

Vitamin C

161%145mg

Ascorbic acid

6.8 mgvs145 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

Vitamin E

36.6%5.5mg

Tocopherols and Tocotrienols

NA mgvs5.5 mg

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

Find Legumes rich in Vitamin E

Vitamin K

10%12μg

Phytomenadione or phylloquinone

NA μgvs12 μg

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

Find Legumes rich in Vitamin K

Minerals

California Red Kidney Beansvs Canned Sweet Potato, Vacuum Pack

29.5%295mg

Calcium

12%121mg

295 mgvs121 mg

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

Find Legumes rich in Calcium

185%1.67mg

Copper

85%0.76mg

1.67 mgvs0.76 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

177%14mg

Iron

61%4.9mg

14 mgvs4.9 mg

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

Find Legumes rich in Iron

57.7%242mg

Magnesium

28.8%121mg

242 mgvs121 mg

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

Find Legumes rich in Magnesium

66%1.5mg

Manganese

109%2.5mg

1.5 mgvs2.5 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

87.7%614mg

Phosphorus

38.5%269mg

614 mgvs269 mg

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

Find Legumes rich in Phosphorus

66.4%2258mg

Potassium

50.4%1714mg

2258 mgvs1714 mg

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

Find Legumes rich in Potassium

8.8%4.85μg

Selenium

7%3.85μg

4.85 μgvs3.85 μg

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

Find Legumes rich in Selenium

1.1%16.7mg

Sodium

19.4%291mg

16.7 mgvs291 mg

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

Find Legumes rich in Sodium

35%3.86mg

Zinc

9%0.99mg

3.86 mgvs0.99 mg

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

Find Legumes rich in Zinc

0.48%18g

Water

11.3%418g

18 gvs418 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 California Red Kidney Beans vs Canned Sweet Potato, Vacuum Pack:

Raw California Red Kidney Beans have 3.9 times more Vitamin B1 and 6.4 times more Vitamin B9 than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains more Vitamin A, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 21.3 times more Vitamin C than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin B2 per 500 kcal.
Both Raw California Red Kidney Beans as well as Canned Sweet Potato, Vacuum Pack 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, Vacuum Pack:

Raw California Red Kidney Beans have 2.4 times more Calcium, 2.2 times more Copper, 2.9 times more Iron, 2 times more Magnesium, 2.3 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Selenium and 3.9 times more Zinc than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 1.7 times more Manganese, 17.5 times more Sodium and 23.5 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 500 calories:

Raw California Red Kidney Beans have 1.8 times more Omega 3, 3.8 times more Fiber and 4.1 times more Protein than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Canned Sweet Potato, Vacuum Pack have similar amounts of Energy per 500 kcal.
Both Raw California Red Kidney Beans as well as Canned Sweet Potato, Vacuum Pack 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, Vacuum PackVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Canned Mashed Sweet PotatoCanned Sweet Potato, Vacuum PackVS Canned Mashed Sweet Potato

Compare Foods

Comparing Nutrients in 500 calories California Red Kidney BeansVS Canned Sweet Potato, Vacuum Pack

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: