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

Weight per 100 calories

• Mammy-apple: 196g
• Boiled Royal Red Kidney Beans: 81.3g

Boiled Royal Red Kidney Beans have 2.4 times more energy per unit of mass than Raw Mammy-apple, which is average in comparison to other foods. Mammy-apple having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Mammy-apple	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0.061% 0.02g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.9% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.5g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	NA	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	15.5% 5.9g	20% 7.56g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.6% 23.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.27% 0.039mg	6.44% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.03% 0.078mg	4.2% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.04% 0.2mg	3.56% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	6.5% 0.085mg	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	6.86% 27.5μg	15% 60μg	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	30.5% 27.5mg	1.1% 0.98mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.16% 21.6mg	3.58% 35.8mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	23.7% 0.21mg	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	17% 1.37mg	28% 2.25mg	8mg per day for Men 19-50 years
Magnesium	7.47% 31.4mg	8.13% 34mg	420mg per day for Men 19-50 years
Manganese	NA	9% 0.21mg	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	3.1% 21.6mg	16.5% 115mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	9.04% 307mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	1.77% 0.98μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	0.27% 4.07mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	6.65% 0.73mg	11mg per day for Men 19-50 years
Water	4.57% 169g	1.47% 54.5g	3700g per day for Men 19-50 years

Mammy-apple VS Boiled Royal Red Kidney Beans Nutrients Per 100 Kcal

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

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

• 100 calories of Mammy-apple have more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3, 2.3 times more Vitamin B6 and 28.1 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 100 kcal of Boiled Royal Red Kidney Beans contain 2 times more Vitamin B1 and 2.2 times more Vitamin B9 than Raw Mammy-apple.
• Both Mammy-apple and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Mammy-apple as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin B12 in 100 calories.

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

• 100 calories of Mammy-apple have 1.2 times more Selenium and 3.1 times more Water than Boiled Royal Red Kidney Beans.
• While 100 kcal of Boiled Royal Red Kidney Beans contain 1.7 times more Calcium, 1.3 times more Copper, 1.6 times more Iron, 5.4 times more Phosphorus, 3.3 times more Potassium and 3.7 times more Zinc than Raw Mammy-apple.
• Both Mammy-apple and Boiled Royal Red Kidney Beans contain similar levels of Magnesium per 100 calories.
• 100 calories of Mammy-apple lack sufficient amounts of Zinc
• 100 calories of Boiled Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Mammy-apple have 1.4 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 100 kcal of Boiled Royal Red Kidney Beans contain more Omega 3, 1.3 times more Fiber and 7.9 times more Protein than Raw Mammy-apple.
• Both Mammy-apple and Boiled Royal Red Kidney Beans offer comparable quantities of Energy per 100 calories.
• 100 calories of Mammy-apple provide inadequate amounts of Omega 3 and Protein
• Both Raw Mammy-apple as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 100 calories.