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

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Sugar-apples: 106g

Red Kidney Beans have 3.6 times more energy per 100g than Sugar-apples. It has high energy density when compared to other foods. Raw Sugar-apples having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Red Kidney Beans	Sugar-apples	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	19.3% 25g	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	12.3% 4.7g	38g per day for Men 19-50 years
Protein	12% 6.7g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Sugar-apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	9.75% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	9.25% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	5.87% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 0.12mg	16.4% 0.21mg	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	3.72% 15μg	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	43% 38.6mg	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	Sugar-apples	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	10% 0.091mg	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	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	5.3% 22.3mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	NA	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	7.73% 263mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	0.64% 9.57mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	0.97% 0.11mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	2.1% 78g	3700g per day for Men 19-50 years

Red Kidney Beans VS Sugar-apples Nutrients Per 100 Kcal

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

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

• 100 calories of Red Kidney Beans have 1.5 times more Vitamin B1 and 7.8 times more Vitamin B9 than Sugar-apples.
• While 100 kcal of Raw Sugar-apples contain 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B6 and 28.9 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Sugar-apples provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Raw Sugar-apples have insufficient amounts of Vitamin A and Vitamin B12 in 100 calories.

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

• 100 calories of Red Kidney Beans have 2.3 times more Copper, 3.1 times more Iron, 1.8 times more Magnesium, 3.5 times more Phosphorus, 1.5 times more Potassium and 7.8 times more Zinc than Sugar-apples.
• While 100 kcal of Raw Sugar-apples contain 22.3 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Sugar-apples contain similar levels of Calcium per 100 calories.
• 100 calories of Sugar-apples lack sufficient amounts of Zinc
• Both Raw Red Kidney Beans as well as Raw Sugar-apples lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Kidney Beans have more Omega 3 and 3.1 times more Protein than Sugar-apples.
• While 100 kcal of Raw Sugar-apples contain 1.4 times more Carbohydrate than Raw Red Kidney Beans.
• Both Red Kidney Beans and Sugar-apples offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Sugar-apples provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Raw Sugar-apples provide inadequate amounts of Omega 6 in 100 calories.