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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Soursop	5%	4%	91%

Macro Nutrients

	Boiled California Red Kidney Beans	Soursop	Recommended Dietary Allowance
Energy	19.4% 562kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	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	78% 102g	58.8% 76.4g	130g per day for Men 19-50 years
Sugars	NA	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	111% 42g	39.4% 15g	38g per day for Men 19-50 years
Protein	74% 41.4g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	48.8% 0.59mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	84% 336μg	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	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Soursop	Recommended Dietary Allowance
Calcium	30% 299mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	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	169% 13.5mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	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	88.8% 621mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	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 California Red Kidney Beans vs Soursop:

• Boiled California Red Kidney Beans have 1.8 times more Vitamin B1, 1.2 times more Vitamin B2, 1.8 times more Vitamin B6 and 5.3 times more Vitamin B9 than Raw Soursop.
• While Raw Soursop contains 1.7 times more Vitamin B3 and 17.2 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Raw Soursop have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled California Red Kidney Beans as well as Raw Soursop have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled California Red Kidney Beans have 4.7 times more Calcium, 3.4 times more Copper, 5 times more Iron, 2.3 times more Magnesium, 5.1 times more Phosphorus, 1.5 times more Potassium, 2 times more Selenium and 8.6 times more Zinc than Raw Soursop.
• Both Boiled California Red Kidney Beans and Raw Soursop have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled California Red Kidney Beans have 1.9 times more Energy, more Omega 3, 1.3 times more Carbohydrate, 2.8 times more Fiber and 9.1 times more Protein than Raw Soursop.
• Both Boiled California Red Kidney Beans as well as Raw Soursop have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.