Comparing Nutrients in 1 kilogram Red Kidney Beans VS Mammy-apple

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Mammy-apple	4%	8%	88%

Macro Nutrients

	Red Kidney Beans	Mammy-apple	Recommended Dietary Allowance
Energy	116% 3370kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	96% 125g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	79% 30g	38g per day for Men 19-50 years
Protein	402% 225g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Mammy-apple	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	77% 1mg	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	985% 3940μg	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	50% 45mg	156% 140mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Mammy-apple	Recommended Dietary Allowance
Calcium	83% 830mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	96% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	3.18% 118g	23.3% 862g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Mammy-apple per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Mammy-apple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Mammy-apple:

• 1 kilogram of Red Kidney Beans has 30.4 times more Vitamin B1, 5.4 times more Vitamin B2, 5.3 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 1 kg of Raw Mammy-apple contains 3.1 times more Vitamin C than Raw Red Kidney Beans.
• 1 kilogram of Mammy-apple have insufficient amounts of Vitamin B1
• Both Raw Red Kidney Beans as well as Raw Mammy-apple have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Mammy-apple:

• 1 kilogram of Red Kidney Beans has 7.5 times more Calcium, 8.1 times more Copper, 9.6 times more Iron, 8.6 times more Magnesium, 36.9 times more Phosphorus, 28.9 times more Potassium, 5.3 times more Selenium and 27.9 times more Zinc than Mammy-apple.
• While 1 kg of Raw Mammy-apple contains 7.3 times more Water than Raw Red Kidney Beans.
• 1 kilogram of Mammy-apple lack sufficient amounts of Calcium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 6.6 times more Energy, more Omega 3, 4.9 times more Carbohydrate, 5.1 times more Fiber and 45.1 times more Protein than Mammy-apple.
• 1 kilogram of Mammy-apple provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Red Kidney Beans as well as Raw Mammy-apple provide inadequate amounts of Omega 6 in one kilogram.