Comparing Nutrients in 14 ounces Sugar-apples VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sugar-apples	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	13% 373kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	68.4% 89g	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	46% 17.5g	97% 37g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	31.8% 0.41mg	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	14% 55.6μg	73.4% 294μg	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	160% 144mg	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	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

	Sugar-apples	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.53% 95mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	127% 1.15mg	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	29.8% 2.4mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	55% 1.26mg	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	18% 127mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	7.86% 291g	7.18% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Sugar-apples VS Boiled California Red Kidney Beans per 14 oz

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

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

• 14 ounces of Sugar-apples have 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B6 and 30.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 5.3 times more Vitamin B9 than Raw Sugar-apples.
• Both Sugar-apples and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Sugar-apples as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Sugar-apples vs Boiled California Red Kidney Beans:

• 14 oz of Boiled California Red Kidney Beans contain 2.8 times more Calcium, 3.4 times more Copper, 5 times more Iron, 2.3 times more Magnesium, 4.3 times more Phosphorus, 1.7 times more Potassium, 2 times more Selenium and 8.6 times more Zinc than Raw Sugar-apples.
• 14 ounces of Sugar-apples lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled California Red Kidney Beans contain 1.3 times more Energy, more Omega 3, 2.1 times more Fiber and 4.4 times more Protein than Raw Sugar-apples.
• Both Sugar-apples and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Sugar-apples provide inadequate amounts of Omega 3
• Both Raw Sugar-apples as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.