Comparing Nutrients in 500 calories Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Boiled Kidney Beans

Weight per 500 calories

Canned Sweet Potato, Syrup Pack, Solids And Liquids

562g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 1.4 times more energy per unit of mass than Canned Sweet Potato, Syrup Pack, Solids And Liquids, which is average in comparison to other foods. Canned Sweet Potato, Syrup Pack, Solids And Liquids having average energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Syrup Pack, Solids And Liquids

94%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Boiled Kidney 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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1.16%1.12g

Fat

2.03%1.97g

1.12 gvs1.97 g

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

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0.72%0.23g

Saturated Fat

0.9%0.29g

0.23 gvs0.29 g

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

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4.56%0.073g

Omega 3

42%0.67g

0.073 gvs0.67 g

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

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2.35%0.4g

Omega 6

2.5%0.43g

0.4 gvs0.43 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%118g

Carbohydrate

69%89.8g

118 gvs89.8 g

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

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119%86.5g

Sugars

1.74%1.26g

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

86.5 gvs1.26 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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37%14g

Fiber

66.3%25g

14 gvs25 g

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

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9.83%5.5g

Protein

61%34g

5.5 gvs34 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Boiled Kidney Beans

235%2118μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2118 μgvs0 μg

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

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11.2%0.13mg

Vitamin B1

52.5%0.63mg

Thiamine

0.13 mgvs0.63 mg

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

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20%0.26mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.26 mgvs0.23 mg

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

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16%2.56mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

2.56 mgvs2.28 mg

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

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37%1.85mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

1.85 mgvs0.87 mg

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

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22%0.29mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.29 mgvs0.47 mg

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

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7.5%2.25μg

Vitamin B7

Biotin

2.25 μgvsNA μg

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

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9.83%39.3μg

Vitamin B9

128%512μg

Folates and Folic Acid

39.3 μgvs512 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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65.5%59mg

Vitamin C

5.25%4.72mg

Ascorbic acid

59 mgvs4.72 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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35.2%5.3mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

5.3 mgvs0.12 mg

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

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9.83%11.8μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

11.8 μgvs33 μg

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

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Minerals

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Boiled Kidney Beans

8.43%84.3mg

Calcium

13.8%138mg

84.3 mgvs138 mg

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

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77.4%0.7mg

Copper

94%0.85mg

0.7 mgvs0.85 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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56%4.5mg

Iron

109%8.74mg

4.5 mgvs8.74 mg

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

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17.4%73mg

Magnesium

39.4%165mg

73 mgvs165 mg

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

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124%2.85mg

Manganese

73.6%1.7mg

2.85 mgvs1.7 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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21.7%152mg

Phosphorus

77.6%543mg

152 mgvs543 mg

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

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30.6%1039mg

Potassium

47%1594mg

1039 mgvs1594 mg

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

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7.15%3.93μg

Selenium

7.87%4.33μg

3.93 μgvs4.33 μg

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

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11%163mg

Sodium

0.26%3.94mg

163 mgvs3.94 mg

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

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9.7%1.07mg

Zinc

35.8%3.94mg

1.07 mgvs3.94 mg

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

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11.8%435g

Water

7.12%264g

435 gvs264 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, Solids And Liquids vs Boiled Kidney Beans:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 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.
While Boiled All Types Kidney Beans contain 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.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 1.7 times more Manganese, 41.4 times more Sodium and 1.6 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.6 times more Calcium, 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.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Boiled All Types Kidney Beans have similar amounts of Copper and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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

Compare more foods per 500 kcal:

Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Canned Sweet Potato, Syrup Pack, Drained SolidsBoiled Kidney BeansVS Canned Sweet Potato, Syrup Pack, Drained SolidsCanned Sweet Potato, Syrup Pack, Solids And LiquidsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Boiled Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: