Comparing Nutrients in 500 calories Sweet PotatoVS Boiled Kidney Beans

Weight per 500 calories

Sweet Potato

581g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 1.5 times more energy per unit of mass than Raw Sweet Potato, which is average in comparison to other foods. Sweet Potato having average energy density.

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

Macros Ratio

Protein Fat Carbs

Sweet Potato

92%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

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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0.3%0.29g

Fat

2.03%1.97g

0.29 gvs1.97 g

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

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0.33%0.1g

Saturated Fat

0.9%0.29g

0.1 gvs0.29 g

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

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0.36%0.006g

Omega 3

42%0.67g

0.006 gvs0.67 g

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

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0.44%0.076g

Omega 6

2.5%0.43g

0.076 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%117g

Carbohydrate

69%89.8g

117 gvs89.8 g

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

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33.5%24.3g

Sugars

1.74%1.26g

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

24.3 gvs1.26 g

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

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5.6%4.07g

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]

4.07 gvsNA g

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

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%5.6g

Glucose

5.6 gvsNA g

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

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%14.7g

Sucrose

14.7 gvsNA g

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

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46%17.4g

Fiber

66.3%25g

17.4 gvs25 g

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

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16.3%9.13g

Protein

61%34g

9.13 gvs34 g

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

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Vitamins

Sweet Potatovs Boiled Kidney Beans

458%4122μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

4122 μgvs0 μg

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

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37.8%0.45mg

Vitamin B1

52.5%0.63mg

Thiamine

0.45 mgvs0.63 mg

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

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27.3%0.35mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.35 mgvs0.23 mg

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

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20.2%3.24mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

3.24 mgvs2.28 mg

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

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93%4.65mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

4.65 mgvs0.87 mg

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

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93%1.2mg

Vitamin B6

36.3%0.47mg

Pyridoxine

1.2 mgvs0.47 mg

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

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34%10μg

Vitamin B7

Biotin

10 μgvsNA μg

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

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16%64μg

Vitamin B9

128%512μg

Folates and Folic Acid

64 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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15.5%14mg

Vitamin C

5.25%4.72mg

Ascorbic acid

14 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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10%1.5mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

1.5 mgvs0.12 mg

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

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8.72%10.5μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

10.5 μgvs33 μg

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

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Minerals

Sweet Potatovs Boiled Kidney Beans

17.4%174mg

Calcium

13.8%138mg

174 mgvs138 mg

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

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98%0.88mg

Copper

94%0.85mg

0.88 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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44.3%3.55mg

Iron

109%8.74mg

3.55 mgvs8.74 mg

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

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34.6%145mg

Magnesium

39.4%165mg

145 mgvs165 mg

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

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65.2%1.5mg

Manganese

73.6%1.7mg

1.5 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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39%273mg

Phosphorus

77.6%543mg

273 mgvs543 mg

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

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57.6%1959mg

Potassium

47%1594mg

1959 mgvs1594 mg

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

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6.34%3.5μg

Selenium

7.87%4.33μg

3.5 μgvs4.33 μg

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

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21.3%320mg

Sodium

0.26%3.94mg

320 mgvs3.94 mg

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

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16%1.74mg

Zinc

35.8%3.94mg

1.74 mgvs3.94 mg

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

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12%449g

Water

7.12%264g

449 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 Sweet Potato vs Boiled Kidney Beans:

Raw Sweet Potato has more Vitamin A, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 5.4 times more Vitamin B5, 2.6 times more Vitamin B6, 3 times more Vitamin C and 12.8 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B1, 8 times more Vitamin B9 and 3.2 times more Vitamin K than Raw Sweet Potato.
Both Raw Sweet Potato 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 Sweet Potato vs Boiled Kidney Beans:

Raw Sweet Potato has 1.3 times more Calcium, 1.2 times more Potassium, 81.2 times more Sodium and 1.7 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.5 times more Iron, 2 times more Phosphorus and 2.3 times more Zinc than Raw Sweet Potato.
Both Raw Sweet Potato and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium, Manganese and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Sweet Potato has 1.3 times more Carbohydrate and 19.3 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 115.1 times more Omega 3, 1.4 times more Fiber and 3.7 times more Protein than Raw Sweet Potato.
Both Raw Sweet Potato and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Raw Sweet Potato 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:

Sweet PotatoVS Baked Sweet PotatoBoiled Kidney BeansVS Baked Sweet PotatoSweet PotatoVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Sweet PotatoVS Boiled Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: