Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Cherimoya

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cherimoya	8%	7%	85%

Macro Nutrients

	Boiled California Red Kidney Beans	Cherimoya	Recommended Dietary Allowance
Energy	19.4% 562kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	61.8% 80.3g	130g per day for Men 19-50 years
Sugars	NA	80.5% 58.4g	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	39.3% 28.5g	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	% 27g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	111% 42g	36% 13.6g	38g per day for Men 19-50 years
Protein	74% 41.4g	12.7% 7.12g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cherimoya	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	45.7% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	18.3% 2.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	31.3% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	89.7% 1.17mg	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	84% 336μg	26% 104μg	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	63.5% 57mg	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	NA	8.16% 1.22mg	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

	Boiled California Red Kidney Beans	Cherimoya	Recommended Dietary Allowance
Calcium	30% 299mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	34.8% 0.31mg	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	169% 13.5mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	18.3% 0.42mg	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	88.8% 621mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	8.2% 304g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cherimoya per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Cherimoya:

• 1 pound of Boiled California Red Kidney Beans has 1.3 times more Vitamin B1 and 3.2 times more Vitamin B9 than Cherimoya.
• While 1 lb of Raw Cherimoya contains 2.1 times more Vitamin B2, 1.6 times more Vitamin B5, 2.5 times more Vitamin B6 and 10.5 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cherimoya provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Cherimoya have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Cherimoya:

• 1 pound of Boiled California Red Kidney Beans has 6.6 times more Calcium, 4.2 times more Copper, 11 times more Iron, 2.8 times more Magnesium, 3.4 times more Manganese, 5.3 times more Phosphorus, 1.5 times more Potassium and 5.4 times more Zinc than Cherimoya.
• 1 pound of Cherimoya lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 1.7 times more Energy, 1.3 times more Carbohydrate, 3.1 times more Fiber and 5.8 times more Protein than Cherimoya.
• While 1 lb of Raw Cherimoya contains 5 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Raw Cherimoya provide inadequate amounts of Omega 6 in one pound.