Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Custard-apple

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Custard-apple	6%	5%	89%

Macro Nutrients

	Boiled California Red Kidney Beans	Custard-apple	Recommended Dietary Allowance
Energy	17% 492kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	2.87% 0.92g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	77% 100g	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	97% 37g	25% 9.53g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	12% 6.75g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Custard-apple	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	67.5% 0.88mg	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	73.4% 294μg	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	5.3% 4.76mg	84.7% 76.2mg	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	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

	Boiled California Red Kidney Beans	Custard-apple	Recommended Dietary Allowance
Calcium	26% 262mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	NA	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	148% 12mg	35.2% 2.8mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	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	77.7% 544mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	44.6% 1516mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	NA	11mg per day for Men 19-50 years
Water	7.18% 266g	7.67% 284g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Custard-apple per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Custard-apple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Custard-apple:

• 14 ounces of Boiled California Red Kidney Beans have 1.6 times more Vitamin B1 and 1.6 times more Vitamin B5 than Custard-apple.
• While 14 oz of Raw Custard-apple contain 1.6 times more Vitamin B2, 2.1 times more Vitamin B6 and 16 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Custard-apple provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Custard-apple have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Custard-apple:

• 14 ounces of Boiled California Red Kidney Beans have 2.2 times more Calcium, 4.2 times more Iron, 2.7 times more Magnesium and 6.5 times more Phosphorus than Custard-apple.
• Both Boiled California Red Kidney Beans and Custard-apple contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 1.2 times more Energy, 3.9 times more Fiber and 5.4 times more Protein than Custard-apple.
• Both Boiled California Red Kidney Beans and Custard-apple offer comparable quantities of Carbohydrate per 14 ounces.