Comparing Nutrients in 1 kilogram Mamey Sapote VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Mamey Sapote	Canned Kidney Beans	Recommended Dietary Allowance
Energy	42.8% 1240kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	112% 145g	130g per day for Men 19-50 years
Sugars	278% 201g	25.5% 18.5g	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	106% 76.6g	0% 0g	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	% 80g	% 0g	g per day for Men 19-50 years
Sucrose	% 41g	% 18.5g	g per day for Men 19-50 years
Fiber	142% 54g	113% 43g	38g per day for Men 19-50 years
Protein	26% 14.5g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.2% 1.16mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	554% 7.2mg	57% 0.74mg	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	17.5% 70μg	90% 360μg	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	256% 230mg	13.3% 12mg	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	141% 21mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mamey Sapote	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	18% 180mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	237% 2.13mg	150% 1.35mg	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	98% 7.8mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	73% 1.68mg	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	37% 260mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	17.5% 649g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Mamey Sapote vs Canned Kidney Beans:

• Raw Mamey Sapote has 2.3 times more Vitamin B2, 3.5 times more Vitamin B3, 2.9 times more Vitamin B5, 9.7 times more Vitamin B6, 19.2 times more Vitamin C and 105.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 8.9 times more Vitamin B1 and 5.1 times more Vitamin B9 than Raw Mamey Sapote.
• Both Raw Mamey Sapote as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Mamey Sapote vs Canned Kidney Beans:

• Raw Mamey Sapote has 1.6 times more Copper, 1.2 times more Manganese and 1.9 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Calcium, 1.5 times more Iron, 2.5 times more Magnesium, 3.5 times more Phosphorus, 42.3 times more Sodium and 2.4 times more Zinc than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Canned All Types Kidney Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Mamey Sapote has 1.5 times more Energy, 2.2 times more Carbohydrate, 10.9 times more Sugars, more Fructose and 1.3 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.6 times more Protein than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Canned All Types Kidney Beans have similar amounts of Omega 3 per 1 kg.
• Both Raw Mamey Sapote as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.