Comparing Nutrients in 500 calories Baked Sweet PotatoVS Boiled Kidney Beans

Weight per 500 calories

Baked Sweet Potato

556g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 1.4 times more energy per unit of mass than Sweet Potato Baked in skin, flesh only, which is average in comparison to other foods. Baked Sweet Potato having average energy density.

Which food has more nutrients per 500 calories - Baked Sweet Potato or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Baked Sweet Potato

90%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Baked Sweet Potatovs 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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0.86%0.83g

Fat

2.03%1.97g

0.83 gvs1.97 g

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

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0.9%0.29g

Saturated Fat

0.9%0.29g

0.29 gvs0.29 g

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

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2.1%0.033g

Omega 3

42%0.67g

0.033 gvs0.67 g

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

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2.94%0.5g

Omega 6

2.5%0.43g

0.5 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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88.5%115g

Carbohydrate

69%89.8g

115 gvs89.8 g

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

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49.7%36g

Sugars

1.74%1.26g

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

36 gvs1.26 g

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

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3.83%2.78g

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]

2.78 gvsNA g

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

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%3.17g

Glucose

3.17 gvsNA g

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

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%12.7g

Sucrose

12.7 gvsNA g

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

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48.2%18.3g

Fiber

66.3%25g

18.3 gvs25 g

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

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20%11g

Protein

61%34g

11 gvs34 g

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

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Vitamins

Baked Sweet Potatovs Boiled Kidney Beans

593%5339μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5339 μgvs0 μg

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

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49.5%0.59mg

Vitamin B1

52.5%0.63mg

Thiamine

0.59 mgvs0.63 mg

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

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45.3%0.59mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.59 mgvs0.23 mg

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

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51.6%8.26mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

8.26 mgvs2.28 mg

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

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98%4.9mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

4.9 mgvs0.87 mg

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

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122%1.6mg

Vitamin B6

36.3%0.47mg

Pyridoxine

1.6 mgvs0.47 mg

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

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44.4%13.3μg

Vitamin B7

Biotin

13.3 μgvsNA μg

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

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8.33%33.3μg

Vitamin B9

128%512μg

Folates and Folic Acid

33.3 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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121%109mg

Vitamin C

5.25%4.72mg

Ascorbic acid

109 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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26.3%3.94mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

3.94 mgvs0.12 mg

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

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10.6%12.8μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

12.8 μgvs33 μg

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

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Minerals

Baked Sweet Potatovs Boiled Kidney Beans

21%211mg

Calcium

13.8%138mg

211 mgvs138 mg

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

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99%0.89mg

Copper

94%0.85mg

0.89 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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48%3.83mg

Iron

109%8.74mg

3.83 mgvs8.74 mg

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

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35.7%150mg

Magnesium

39.4%165mg

150 mgvs165 mg

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

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120%2.76mg

Manganese

73.6%1.7mg

2.76 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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43%300mg

Phosphorus

77.6%543mg

300 mgvs543 mg

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

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77.6%2639mg

Potassium

47%1594mg

2639 mgvs1594 mg

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

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2.02%1.1μg

Selenium

7.87%4.33μg

1.1 μgvs4.33 μg

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

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13.3%200mg

Sodium

0.26%3.94mg

200 mgvs3.94 mg

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

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16%1.78mg

Zinc

35.8%3.94mg

1.78 mgvs3.94 mg

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

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11.4%421g

Water

7.12%264g

421 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 Baked Sweet Potato vs Boiled Kidney Beans:

Sweet Potato Baked in skin, flesh only has more Vitamin A, 2.6 times more Vitamin B2, 3.6 times more Vitamin B3, 5.7 times more Vitamin B5, 3.4 times more Vitamin B6, 23 times more Vitamin C and 33.4 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 15.4 times more Vitamin B9 and 2.6 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
Both Sweet Potato Baked in skin, flesh only and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 500 kcal.
Both Sweet Potato Baked in skin, flesh only 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 Baked Sweet Potato vs Boiled Kidney Beans:

Sweet Potato Baked in skin, flesh only has 1.5 times more Calcium, 1.6 times more Manganese, 1.7 times more Potassium, 50.8 times more Sodium and 1.6 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.3 times more Iron, 1.8 times more Phosphorus, 3.9 times more Selenium and 2.2 times more Zinc than Sweet Potato Baked in skin, flesh only.
Both Sweet Potato Baked in skin, flesh only and Boiled All Types Kidney Beans have similar amounts of Copper and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Sweet Potato Baked in skin, flesh only has 1.3 times more Carbohydrate and 28.6 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 20.1 times more Omega 3, 1.4 times more Fiber and 3.1 times more Protein than Sweet Potato Baked in skin, flesh only.
Both Sweet Potato Baked in skin, flesh only and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Sweet Potato Baked in skin, flesh only 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:

Baked Sweet PotatoVS Boiled Sweet Potato no SkinBoiled Kidney BeansVS Boiled Sweet Potato no SkinBaked Sweet PotatoVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Baked Sweet PotatoVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked Sweet Potato or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: