Comparing Nutrients in 100 calories Custard-apple VS Boiled Red Kidney Beans

Weight per 100 calories

• Custard-apple: 99g
• Boiled Red Kidney Beans: 78.7g

Boiled Red Kidney Beans have 1.3 times more energy per unit of mass than Raw Custard-apple, which is average in comparison to other foods. Custard-apple having average energy density.

Discover which food has more nutrients per 100 calories - Custard-apple or Boiled Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Custard-apple	6%	5%	89%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Custard-apple	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	NA	8.27% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.5% 0.084g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	0.35% 0.25g	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	6.25% 2.38g	15.3% 5.83g	38g per day for Men 19-50 years
Protein	3% 1.7g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Custard-apple	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.67% 0.13mg	3.46% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	7.27% 0.094mg	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	NA	25.6% 102μg	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	21% 19mg	1.05% 0.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Custard-apple	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.97% 29.7mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	NA	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	8.8% 0.7mg	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	4.24% 18mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	NA	16.3% 0.38mg	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	2.97% 20.8mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	9.33% 317mg	3400mg per day for Men 19-50 years
Selenium	NA	1.7% 0.94μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.96mg	0.1% 1.57mg	1500mg per day for Men 19-50 years
Zinc	NA	7.66% 0.84mg	11mg per day for Men 19-50 years
Water	1.9% 70.8g	1.42% 52.7g	3700g per day for Men 19-50 years

Custard-apple VS Boiled Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Custard-apple or Boiled Red Kidney Beans?

Lets compare vitamin content per 100 calories of Custard-apple vs Boiled Red Kidney Beans:

• 100 calories of Custard-apple have 2.2 times more Vitamin B2, 2.3 times more Vitamin B6 and 20.1 times more Vitamin C than Boiled Red Kidney Beans.
• While 100 kcal of Boiled Red Kidney Beans contain 1.6 times more Vitamin B1 and 1.3 times more Vitamin B5 than Raw Custard-apple.
• Both Custard-apple and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Custard-apple as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Custard-apple vs Boiled Red Kidney Beans:

• 100 calories of Custard-apple have 1.3 times more Calcium than Boiled Red Kidney Beans.
• While 100 kcal of Boiled Red Kidney Beans contain 3.3 times more Iron, 2 times more Magnesium and 5.4 times more Phosphorus than Raw Custard-apple.
• Both Custard-apple and Boiled Red Kidney Beans contain similar levels of Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Custard-apple have 1.4 times more Carbohydrate than Boiled Red Kidney Beans.
• While 100 kcal of Boiled Red Kidney Beans contain 2.5 times more Fiber and 4.1 times more Protein than Raw Custard-apple.
• Both Custard-apple and Boiled Red Kidney Beans offer comparable quantities of Energy per 100 calories.