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

Macros Ratio

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

Macro Nutrients

	Mamey Sapote	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	19.4% 562kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	204% 265g	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	297% 113g	38g per day for Men 19-50 years
Protein	11.7% 6.58g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	251% 3.27mg	138% 1.8mg	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	446% 1783μg	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	22.7% 20.4mg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	504% 4.54mg	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	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.93mg	219% 5.03mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	60.6% 2059mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	110% 12mg	11mg per day for Men 19-50 years
Water	7.95% 294g	1.46% 54g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Mamey Sapote versus 1 lb of 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 Royal Red Kidney Beans:

• 1 pound of Mamey Sapote has 1.8 times more Vitamin B6 and 5.1 times more Vitamin C than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 30 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B5 and 56.1 times more Vitamin B9 than Raw Mamey Sapote.
• 1 pound of Mamey Sapote have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Mamey Sapote as well as Raw 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 Royal Red Kidney Beans:

• 1 lb of Raw Royal Red Kidney Beans contains 7.3 times more Calcium, 4.7 times more Copper, 11.2 times more Iron, 12.5 times more Magnesium, 5.4 times more Manganese, 15.6 times more Phosphorus, 3 times more Potassium and 14 times more Zinc than Raw Mamey Sapote.
• 1 pound of Mamey Sapote lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Royal Red Kidney Beans contains 2.7 times more Energy, 1.9 times more Omega 3, 1.8 times more Carbohydrate, 4.6 times more Fiber and 17.5 times more Protein than Raw Mamey Sapote.
• Both Raw Mamey Sapote as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.