Comparing Nutrients in 1 pound Sugar-apples VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sugar-apples	California Red Kidney Beans	Recommended Dietary Allowance
Energy	14.7% 426kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	209% 271g	130g per day for Men 19-50 years
Sugars	NA	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	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	52.5% 20g	297% 113g	38g per day for Men 19-50 years
Protein	16.7% 9.34g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.6% 0.5mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.03mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	139% 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	16% 63.5μg	447% 1787μg	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	183% 165mg	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	NA	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

	Sugar-apples	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 109mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	554% 5mg	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	34% 2.72mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	NA	197% 4.54mg	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	20.7% 145mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	8.98% 332g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Sugar-apples VS California Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Sugar-apples vs California Red Kidney Beans:

• 1 pound of Sugar-apples has 8.1 times more Vitamin C than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 4.8 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3, 3.5 times more Vitamin B5, 2 times more Vitamin B6 and 28.1 times more Vitamin B9 than Raw Sugar-apples.
• Both Raw Sugar-apples as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Sugar-apples vs California Red Kidney Beans:

• 1 lb of Raw California Red Kidney Beans contains 8.1 times more Calcium, 12.8 times more Copper, 15.6 times more Iron, 7.6 times more Magnesium, 12.7 times more Phosphorus, 6 times more Potassium, 5.3 times more Selenium and 25.5 times more Zinc than Raw Sugar-apples.
• 1 pound of Sugar-apples lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw California Red Kidney Beans contains 3.5 times more Energy, more Omega 3, 2.5 times more Carbohydrate, 5.7 times more Fiber and 11.8 times more Protein than Raw Sugar-apples.
• 1 pound of Sugar-apples provide inadequate amounts of Omega 3
• Both Raw Sugar-apples as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.