Comparing Nutrients in 1 pound 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	20% 576kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	58.8% 76.4g	130g per day for Men 19-50 years
Sugars	2% 1.45g	84.7% 61.4g	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	76.4% 29g	39.4% 15g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	8.1% 4.54g	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	60.5% 0.73mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	20.6% 0.27mg	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	147% 590μg	16% 63.5μg	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	6.05% 5.44mg	104% 93mg	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	0.91% 0.14mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Soursop	Recommended Dietary Allowance
Calcium	16% 159mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	43.3% 0.39mg	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	126% 10mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	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	89.4% 626mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	8.2% 304g	9.95% 368g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.