Comparing Nutrients in 500 calories Canned Sweet Potato, Syrup Pack, Drained SolidsVS Sprouted Pinto Beans

Weight per 500 calories

Canned Sweet Potato, Syrup Pack, Drained Solids

463g

Sprouted Pinto Beans

807g

Canned Sweet Potato, Syrup Pack, Drained Solids have 1.7 times more energy per 100g than Sprouted Pinto Beans. It has average energy density when compared to other foods. Raw Sprouted Pinto Beans having low energy density.

Which food has more nutrients per 500 calories - Canned Sweet Potato, Syrup Pack, Drained Solids or Sprouted Pinto Beans?

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Syrup Pack, Drained Solids

92%

Sprouted Pinto Beans

28%

11%

61%

500 kcal ▼

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Sprouted Pinto Beans

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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1.53%1.5g

Fat

7.5%7.26g

1.5 gvs7.26 g

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

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1%0.32g

Saturated Fat

2.75%0.88g

0.32 gvs0.88 g

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

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6.37%0.1g

Omega 3

168%2.7g

0.1 gvs2.7 g

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

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3.24%0.55g

Omega 6

8.97%1.52g

0.55 gvs1.52 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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90%117g

Carbohydrate

72%94g

117 gvs94 g

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

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36.7%26.6g

Sugars

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

26.6 gvsNA 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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36.5%14g

Fiber

14 gvsNA g

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

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10.6%5.93g

Protein

75.6%42.3g

5.93 gvs42.3 g

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

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Vitamins

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Sprouted Pinto Beans

236%2120μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2120 μgvs0 μg

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

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9.65%0.12mg

Vitamin B1

155%1.85mg

Thiamine

0.12 mgvs1.85 mg

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

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13.5%0.18mg

Vitamin B2

109%1.4mg

Riboflavin

0.18 mgvs1.4 mg

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

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9.84%1.57mg

Vitamin B3

115%18.4mg

Niacin, nicotinic acid, niacinamide

1.57 mgvs18.4 mg

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

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37.2%1.86mg

Vitamin B5

119%5.97mg

Pantothenic acid

1.86 mgvs5.97 mg

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

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22%0.29mg

Vitamin B6

106%1.38mg

Pyridoxine

0.29 mgvs1.38 mg

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

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8.02%2.4μg

Vitamin B7

Biotin

2.4 μgvsNA μg

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

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9.26%37μg

Vitamin B9

238%952μg

Folates and Folic Acid

37 μgvs952 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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55.6%50mg

Vitamin C

194%175mg

Ascorbic acid

50 mgvs175 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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35.5%5.32mg

Vitamin E

Tocopherols and Tocotrienols

5.32 mgvsNA mg

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

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10%12μg

Vitamin K

Phytomenadione or phylloquinone

12 μgvsNA μg

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

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Minerals

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Sprouted Pinto Beans

7.87%78.7mg

Calcium

34.7%347mg

78.7 mgvs347 mg

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

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86%0.77mg

Copper

287%2.6mg

0.77 mgvs2.6 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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55%4.4mg

Iron

199%16mg

4.4 mgvs16 mg

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

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13.2%55.6mg

Magnesium

102%427mg

55.6 mgvs427 mg

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

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124%2.85mg

Manganese

128%2.95mg

2.85 mgvs2.95 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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16.5%116mg

Phosphorus

108%758mg

116 mgvs758 mg

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

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26.3%894mg

Potassium

73%2476mg

894 mgvs2476 mg

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

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6.73%3.7μg

Selenium

8.8%4.84μg

3.7 μgvs4.84 μg

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

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12%181mg

Sodium

82.3%1234mg

181 mgvs1234 mg

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

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6.73%0.74mg

Zinc

36.7%4.03mg

0.74 mgvs4.03 mg

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

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9.07%336g

Water

17.7%656g

336 gvs656 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 Canned Sweet Potato, Syrup Pack, Drained Solids vs Sprouted Pinto Beans:

Canned Sweet Potato, Syrup Pack, Drained Solids have more Vitamin A than Raw Sprouted Pinto Beans.
While Raw Sprouted Pinto Beans contain 16 times more Vitamin B1, 8 times more Vitamin B2, 11.7 times more Vitamin B3, 3.2 times more Vitamin B5, 4.8 times more Vitamin B6, 25.7 times more Vitamin B9 and 3.5 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Raw Sprouted Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Sweet Potato, Syrup Pack, Drained Solids vs Sprouted Pinto Beans:

Raw Sprouted Pinto Beans contain 4.4 times more Calcium, 3.3 times more Copper, 3.6 times more Iron, 7.7 times more Magnesium, 6.5 times more Phosphorus, 2.8 times more Potassium, 1.3 times more Selenium, 6.8 times more Sodium, 5.4 times more Zinc and 2 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
Both Canned Sweet Potato, Syrup Pack, Drained Solids and Raw Sprouted Pinto Beans have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Sweet Potato, Syrup Pack, Drained Solids have 1.3 times more Carbohydrate than Raw Sprouted Pinto Beans.
While Raw Sprouted Pinto Beans contain 4.9 times more Fat, 26.4 times more Omega 3, 2.8 times more Omega 6 and 7.1 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
Both Canned Sweet Potato, Syrup Pack, Drained Solids and Raw Sprouted Pinto Beans have similar amounts of Energy per 500 kcal.
Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Raw Sprouted Pinto Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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Compare Foods

Comparing Nutrients in 500 calories Canned Sweet Potato, Syrup Pack, Drained SolidsVS Sprouted Pinto Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Sweet Potato, Syrup Pack, Drained Solids or Sprouted Pinto Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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