Comparing Nutrients in 100 calories Red Kidney Beans VS Rose-apples

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Rose-apples: 400g

Red Kidney Beans have 13.5 times more energy per 100g than Rose-apples. It has high energy density when compared to other foods. Raw Rose-apples having very low energy density.

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Rose-apples?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Rose-apples	9%	10%	81%

Macro Nutrients

	Red Kidney Beans	Rose-apples	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	NA	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	17.5% 23g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.5g	NA	38g per day for Men 19-50 years
Protein	12% 6.7g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Rose-apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 0.12mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.2% 117μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.34mg	99% 89.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.42% 0.062mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Rose-apples	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	0.016% 0.65μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	25% 2mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	5.04% 0.12mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.2% 120mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	NA	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	10% 372g	3700g per day for Men 19-50 years

Red Kidney Beans VS Rose-apples Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Rose-apples?

Lets compare vitamin content per 100 calories of Red Kidney Beans vs Rose-apples:

• 100 calories of Red Kidney Beans have 2.3 times more Vitamin B1 than Rose-apples.
• While 100 kcal of Raw Rose-apples contain more Vitamin A, 1.9 times more Vitamin B2, 5.1 times more Vitamin B3 and 66.8 times more Vitamin C than Raw Red Kidney Beans.
• 100 calories of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Red Kidney Beans as well as Raw Rose-apples have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Red Kidney Beans vs Rose-apples:

• 100 calories of Red Kidney Beans have 3.2 times more Copper, 7.1 times more Iron, 2 times more Magnesium, 2.8 times more Manganese, 3.8 times more Phosphorus and 3.4 times more Zinc than Rose-apples.
• While 100 kcal of Raw Rose-apples contain 4.7 times more Calcium and 106.7 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Rose-apples contain similar levels of Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Kidney Beans have 2.8 times more Protein than Rose-apples.
• While 100 kcal of Raw Rose-apples contain 1.3 times more Carbohydrate than Raw Red Kidney Beans.
• Both Red Kidney Beans and Rose-apples offer comparable quantities of Energy per 100 calories.