Comparing Nutrients in 1 kilogram Sugar-apples VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sugar-apples	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	32.4% 940kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 236g	172% 224g	130g per day for Men 19-50 years
Sugars	NA	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	116% 44g	245% 93g	38g per day for Men 19-50 years
Protein	36.8% 20.6g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Boiled California 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	92% 1.1mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.83mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.26mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	80% 1.04mg	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	35% 140μg	185% 740μg	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	403% 363mg	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	NA	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

	Sugar-apples	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	24% 240mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	321% 2.9mg	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	75% 6mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	NA	138% 3.18mg	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	45.7% 320mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	72.6% 2470mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	19.8% 732g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Sugar-apples VS Boiled California Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sugar-apples vs Boiled California Red Kidney Beans:

• 1 kilogram of Sugar-apples has 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B6 and 30.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 5.3 times more Vitamin B9 than Raw Sugar-apples.
• Both Sugar-apples and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Sugar-apples as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Sugar-apples vs Boiled California Red Kidney Beans:

• 1 kg of Boiled California Red Kidney Beans contains 2.8 times more Calcium, 3.4 times more Copper, 5 times more Iron, 2.3 times more Magnesium, 4.3 times more Phosphorus, 1.7 times more Potassium, 2 times more Selenium and 8.6 times more Zinc than Raw Sugar-apples.
• 1 kilogram of Sugar-apples lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled California Red Kidney Beans contains 1.3 times more Energy, more Omega 3, 2.1 times more Fiber and 4.4 times more Protein than Raw Sugar-apples.
• Both Sugar-apples and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Sugar-apples provide inadequate amounts of Omega 3
• Both Raw Sugar-apples as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.