Comparing Nutrients in 14 ounces Mamey Sapote VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Mamey Sapote	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17% 492kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	69.6% 90g	130g per day for Men 19-50 years
Sugars	110% 80g	1.75% 1.27g	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	42% 30.4g	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	% 31.8g	NA	g per day for Men 19-50 years
Sucrose	% 16.2g	NA	g per day for Men 19-50 years
Fiber	56.4% 21.4g	67% 25.4g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.7mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	36.6% 0.48mg	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	6.95% 27.8μg	129% 516μg	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	101% 91mg	5.3% 4.76mg	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	56% 8.37mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mamey Sapote	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	95% 0.86mg	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	38.7% 3.1mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	74.2% 1.7mg	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	14.7% 103mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	53% 1802mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	NA	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	6.96% 257g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Mamey Sapote vs Boiled Kidney Beans:

• Raw Mamey Sapote has 2 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B5, 6 times more Vitamin B6, 19.2 times more Vitamin C and 70.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 12.3 times more Vitamin B1 and 18.6 times more Vitamin B9 than Raw Mamey Sapote.
• Both Raw Mamey Sapote as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Mamey Sapote vs Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain 1.9 times more Calcium, 2.8 times more Iron, 3.8 times more Magnesium, 2.1 times more Manganese, 5.3 times more Phosphorus and 5.3 times more Zinc than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Boiled All Types Kidney Beans have similar amounts of Copper, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Mamey Sapote has 1.4 times more Carbohydrate and 62.9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Omega 3 and 6 times more Protein than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Boiled All Types Kidney Beans have similar amounts of Energy and Fiber per 14 oz.
• Both Raw Mamey Sapote as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.