Comparing Nutrients in 1 pound Mamey Sapote VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Mamey Sapote	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	19.4% 562kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	79.6% 103g	130g per day for Men 19-50 years
Sugars	126% 91g	2% 1.45g	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	48% 34.7g	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	% 36.3g	NA	g per day for Men 19-50 years
Sucrose	% 18.6g	NA	g per day for Men 19-50 years
Fiber	64.5% 24.5g	76.4% 29g	38g per day for Men 19-50 years
Protein	11.7% 6.58g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	251% 3.27mg	42% 0.54mg	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	7.94% 31.8μg	147% 590μg	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	116% 104mg	6.05% 5.44mg	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	64% 9.57mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mamey Sapote	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	109% 0.98mg	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	44.2% 3.54mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.93mg	85% 1.95mg	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	17% 118mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	60.6% 2059mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	NA	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	7.95% 294g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Mamey Sapote vs Boiled Kidney Beans:

• Raw Mamey Sapote has 2 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B5, 6 times more Vitamin B6, 19.2 times more Vitamin C and 70.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 12.3 times more Vitamin B1 and 18.6 times more Vitamin B9 than Raw Mamey Sapote.
• Both Raw Mamey Sapote as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Mamey Sapote vs Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain 1.9 times more Calcium, 2.8 times more Iron, 3.8 times more Magnesium, 2.1 times more Manganese, 5.3 times more Phosphorus and 5.3 times more Zinc than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Boiled All Types Kidney Beans have similar amounts of Copper, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Mamey Sapote has 1.4 times more Carbohydrate and 62.9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Omega 3 and 6 times more Protein than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Boiled All Types Kidney Beans have similar amounts of Energy and Fiber per 1 lb.
• Both Raw Mamey Sapote as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.