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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Mammy-apple	4%	8%	88%

Macro Nutrients

	California Red Kidney Beans	Mammy-apple	Recommended Dietary Allowance
Energy	45% 1310kcal	6.98% 202kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	38% 49.6g	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	260% 99g	31.3% 12g	38g per day for Men 19-50 years
Protein	173% 97g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Mammy-apple	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	8.18% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	30.5% 0.4mg	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	391% 1564μg	14% 55.6μg	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	20% 18mg	61.7% 55.6mg	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	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

	California Red Kidney Beans	Mammy-apple	Recommended Dietary Allowance
Calcium	77.4% 774mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	38% 0.34mg	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	464% 37mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	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	230% 1607mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	9.25% 342g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of California Red Kidney Beans have 26.5 times more Vitamin B1, 5.5 times more Vitamin B2, 5.2 times more Vitamin B3, 7.6 times more Vitamin B5, 4 times more Vitamin B6 and 28.1 times more Vitamin B9 than Mammy-apple.
• While 14 oz of Raw Mammy-apple contain 3.1 times more Vitamin C than Raw California Red Kidney Beans.
• 14 ounces of Mammy-apple have insufficient amounts of Vitamin B1
• Both Raw California Red Kidney Beans as well as Raw Mammy-apple have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

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

• 14 ounces of California Red Kidney Beans have 17.7 times more Calcium, 12.8 times more Copper, 13.4 times more Iron, 10 times more Magnesium, 36.8 times more Phosphorus, 31.7 times more Potassium, 5.3 times more Selenium and 25.5 times more Zinc than Mammy-apple.
• While 14 oz of Raw Mammy-apple contain 7.3 times more Water than Raw California Red Kidney Beans.
• 14 ounces of Mammy-apple lack sufficient amounts of Calcium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 6.5 times more Energy, more Omega 3, 4.8 times more Carbohydrate, 8.3 times more Fiber and 48.7 times more Protein than Mammy-apple.
• 14 ounces of Mammy-apple provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw California Red Kidney Beans as well as Raw Mammy-apple provide inadequate amounts of Omega 6 in 14 ounces.