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

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Sugar-apples	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	13% 373kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	69.6% 90g	130g per day for Men 19-50 years
Sugars	NA	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	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	77.3% 29.4g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Boiled 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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	14% 55.6μg	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	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	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

	Sugar-apples	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.53% 95mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	107% 0.96mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	NA	82.3% 1.9mg	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	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	47% 1599mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	7.86% 291g	7.2% 266g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Sugar-apples versus 14 oz of Boiled 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 Red Kidney Beans:

• 14 ounces of Sugar-apples have 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B6 and 30.3 times more Vitamin C than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 1.5 times more Vitamin B1 and 9.3 times more Vitamin B9 than Raw Sugar-apples.
• Both Sugar-apples and Boiled Red Kidney Beans provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Sugar-apples as well as Boiled 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 Red Kidney Beans:

• 14 oz of Boiled Red Kidney Beans contain 2.8 times more Copper, 4.9 times more Iron, 2.1 times more Magnesium, 4.4 times more Phosphorus, 1.6 times more Potassium, 2 times more Selenium and 10.7 times more Zinc than Raw Sugar-apples.
• Both Sugar-apples and Boiled Red Kidney Beans contain similar levels of Calcium per 14 ounces.
• 14 ounces of Sugar-apples lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled Red Kidney Beans contain 1.4 times more Energy, more Omega 3, 1.7 times more Fiber and 4.2 times more Protein than Raw Sugar-apples.
• Both Sugar-apples and Boiled 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 Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.