Comparing Nutrients in 500 calories Canned Sweet Potato, Vacuum PackVS Canned Kidney Beans

Weight per 500 calories

Canned Sweet Potato, Vacuum Pack

550g

Canned Kidney Beans

595g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Vacuum Pack

91%

Canned Kidney Beans

25%

69%

500 kcal ▼

Macro Nutrients

Canned Sweet Potato, Vacuum Packvs Canned 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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1.13%1.1g

Fat

3.7%3.57g

1.1 gvs3.57 g

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

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0.7%0.23g

Saturated Fat

2.62%0.84g

0.23 gvs0.84 g

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

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4.46%0.071g

Omega 3

30.5%0.49g

0.071 gvs0.49 g

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

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2.3%0.39g

Omega 6

3.7%0.63g

0.39 gvs0.63 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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89.3%116g

Carbohydrate

66.4%86.3g

116 gvs86.3 g

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

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38%27.5g

Sugars

15%11g

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

27.5 gvs11 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%11g

NA gvs11 g

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

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26%9.9g

Fiber

67.4%25.6g

9.9 gvs25.6 g

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

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16%9.07g

Protein

55.5%31g

9.07 gvs31 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, Vacuum Packvs Canned Kidney Beans

244%2192μg

Vitamin A

RAE, retinol activity equivalents

2192 μgvsNA μg

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

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17%0.2mg

Vitamin B1

57.5%0.69mg

Thiamine

0.2 mgvs0.69 mg

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

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24%0.31mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.31 mgvs0.3 mg

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

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25.4%4.07mg

Vitamin B3

15.3%2.45mg

Niacin, nicotinic acid, niacinamide

4.07 mgvs2.45 mg

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

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57.5%2.87mg

Vitamin B5

16.4%0.82mg

Pantothenic acid

2.87 mgvs0.82 mg

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

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80.3%1.04mg

Vitamin B6

34%0.44mg

Pyridoxine

1.04 mgvs0.44 mg

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

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29%8.74μg

Vitamin B7

Biotin

8.74 μgvsNA μg

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

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23.4%93μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

93 μgvs214 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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161%145mg

Vitamin C

7.94%7.14mg

Ascorbic acid

145 mgvs7.14 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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36.6%5.5mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

5.5 mgvs0.12 mg

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

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10%12μg

Vitamin K

20.3%24.4μg

Phytomenadione or phylloquinone

12 μgvs24.4 μg

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

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Minerals

Canned Sweet Potato, Vacuum Packvs Canned Kidney Beans

12%121mg

Calcium

20.2%202mg

121 mgvs202 mg

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

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85%0.76mg

Copper

89.3%0.8mg

0.76 mgvs0.8 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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61%4.9mg

Iron

87%6.96mg

4.9 mgvs6.96 mg

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

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28.8%121mg

Magnesium

38.3%161mg

121 mgvs161 mg

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

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109%2.5mg

Manganese

43.5%1mg

2.5 mgvs1 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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38.5%269mg

Phosphorus

76.5%536mg

269 mgvs536 mg

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

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50.4%1714mg

Potassium

41.5%1411mg

1714 mgvs1411 mg

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

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7%3.85μg

Selenium

9.74%5.36μg

3.85 μgvs5.36 μg

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

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19.4%291mg

Sodium

117%1762mg

291 mgvs1762 mg

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

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9%0.99mg

Zinc

25%2.74mg

0.99 mgvs2.74 mg

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

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11.3%418g

Water

12.6%465g

418 gvs465 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, Vacuum Pack vs Canned Kidney Beans:

Canned Sweet Potato, Vacuum Pack has 1.7 times more Vitamin B3, 3.5 times more Vitamin B5, 2.4 times more Vitamin B6, 20.3 times more Vitamin C and 46.2 times more Vitamin E than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 3.4 times more Vitamin B1, 2.3 times more Vitamin B9 and 2 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
Both Canned Sweet Potato, Vacuum Pack and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 500 kcal.
Both Canned Sweet Potato, Vacuum Pack as well as Canned 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, Vacuum Pack vs Canned Kidney Beans:

Canned Sweet Potato, Vacuum Pack has 2.5 times more Manganese and 1.2 times more Potassium than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.7 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium, 2 times more Phosphorus, 1.4 times more Selenium, 6.1 times more Sodium and 2.8 times more Zinc than Canned Sweet Potato, Vacuum Pack.
Both Canned Sweet Potato, Vacuum Pack and Canned All Types Kidney Beans have similar amounts of Copper and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Sweet Potato, Vacuum Pack has 1.3 times more Carbohydrate and 2.5 times more Sugars than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 6.8 times more Omega 3, 2.6 times more Fiber and 3.4 times more Protein than Canned Sweet Potato, Vacuum Pack.
Both Canned Sweet Potato, Vacuum Pack and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Canned Sweet Potato, Vacuum Pack as well as Canned 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, Vacuum PackVS Canned Mashed Sweet PotatoCanned Kidney BeansVS Canned Mashed Sweet PotatoCanned Sweet Potato, Vacuum PackVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Canned Sweet Potato, Vacuum PackVS Canned Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: