Comparing Nutrients in 1 kilogram Mamey Sapote VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Mamey Sapote	California Red Kidney Beans	Recommended Dietary Allowance
Energy	42.8% 1240kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	460% 598g	130g per day for Men 19-50 years
Sugars	278% 201g	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	106% 76.6g	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	% 80g	NA	g per day for Men 19-50 years
Sucrose	% 41g	NA	g per day for Men 19-50 years
Fiber	142% 54g	655% 249g	38g per day for Men 19-50 years
Protein	26% 14.5g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.2% 1.16mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	554% 7.2mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	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

	Mamey Sapote	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 180mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	237% 2.13mg	1222% 11mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	435% 10mg	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	579% 4050mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	17.5% 649g	3.18% 118g	3700g per day for Men 19-50 years

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

• Raw Mamey Sapote has 1.8 times more Vitamin B6 and 5.1 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 40.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5 and 56.3 times more Vitamin B9 than Raw Mamey Sapote.
• Both Raw Mamey Sapote as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

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

• Raw Mamey Sapote has 5.5 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 10.8 times more Calcium, 5.2 times more Copper, 12 times more Iron, 14.5 times more Magnesium, 4.9 times more Manganese, 15.6 times more Phosphorus, 3.3 times more Potassium and 13.4 times more Zinc than Raw Mamey Sapote.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans contain 2.7 times more Energy, 1.9 times more Carbohydrate, 4.6 times more Fiber and 16.8 times more Protein than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Raw California Red Kidney Beans have similar amounts of Omega 3 per 1 kg.
• Both Raw Mamey Sapote as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.