Comparing Nutrients in 1 pound Mamey Sapote VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Mamey Sapote	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	19.4% 562kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	76.2% 99g	130g per day for Men 19-50 years
Sugars	126% 91g	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	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	111% 42g	38g per day for Men 19-50 years
Protein	11.7% 6.58g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Boiled Royal Red 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	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	251% 3.27mg	36.3% 0.47mg	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	84% 336μg	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	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

	Mamey Sapote	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	132% 1.2mg	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	157% 12.6mg	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	50.3% 1.16mg	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	92% 644mg	700mg per day for Men 19-50 years
Potassium	60.6% 2059mg	50.4% 1715mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	7.95% 294g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Mamey Sapote VS Boiled Royal Red Kidney Beans per 1 lb

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

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

• 1 pound of Mamey Sapote has 1.7 times more Vitamin B2, 2.6 times more Vitamin B3, 1.8 times more Vitamin B5, 6.9 times more Vitamin B6 and 19.2 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 7.3 times more Vitamin B1 and 10.6 times more Vitamin B9 than Raw Mamey Sapote.
• 1 pound of Mamey Sapote have insufficient amounts of Vitamin B1 and Vitamin B9
• 1 pound of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Mamey Sapote as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Mamey Sapote has 1.2 times more Potassium than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 2.4 times more Calcium, 3.6 times more Iron, 3.8 times more Magnesium, 1.3 times more Manganese, 5.5 times more Phosphorus and 4.7 times more Zinc than Raw Mamey Sapote.
• Both Mamey Sapote and Boiled Royal Red Kidney Beans contain similar levels of Copper per one pound.
• 1 pound of Mamey Sapote lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Mamey Sapote has 1.4 times more Omega 3 and 1.5 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 1.7 times more Fiber and 6.5 times more Protein than Raw Mamey Sapote.
• Both Mamey Sapote and Boiled Royal Red Kidney Beans offer comparable quantities of Energy per one pound.
• Both Raw Mamey Sapote as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.