Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Soursop

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Soursop	5%	4%	91%

Macro Nutrients

	Boiled Kidney Beans	Soursop	Recommended Dietary Allowance
Energy	43.8% 1270kcal	22.8% 660kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	130% 168g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	187% 135g	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	168% 64g	87% 33g	38g per day for Men 19-50 years
Protein	155% 86.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Soursop	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	50.6% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	45.4% 0.59mg	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	325% 1300μg	35% 140μg	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	13.3% 12mg	229% 206mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Soursop	Recommended Dietary Allowance
Calcium	35% 350mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	96% 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	278% 22mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	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	197% 1380mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	81.8% 2780mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	18% 669g	22% 812g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Soursop:

• Boiled All Types Kidney Beans have 2.3 times more Vitamin B1, 2 times more Vitamin B6, 9.3 times more Vitamin B9 and 21 times more Vitamin K than Raw Soursop.
• While Raw Soursop contains 1.6 times more Vitamin B3 and 17.2 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Soursop have similar amounts of Vitamin B2 and Vitamin B5 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Raw Soursop have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Soursop:

• Boiled All Types Kidney Beans have 2.5 times more Calcium, 2.5 times more Copper, 3.7 times more Iron, 2 times more Magnesium, 5.1 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Selenium and 10 times more Zinc than Raw Soursop.
• Both Boiled All Types Kidney Beans and Raw Soursop have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.9 times more Energy, more Omega 3, 1.4 times more Carbohydrate, 1.9 times more Fiber and 8.7 times more Protein than Raw Soursop.
• While Raw Soursop contains 42.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Soursop have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.