Comparing Nutrients in 300 calories Canned Kidney Beans VS Sugar-apples

Weight per 300 calories

• Canned Kidney Beans: 357g
• Sugar-apples: 319g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Sugar-apples?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Canned Kidney Beans	Sugar-apples	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.95% 0.93g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	58% 75.4g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.4g	37% 14g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Sugar-apples	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	49% 0.64mg	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	32% 129μg	11% 44.7μg	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	4.76% 4.3mg	129% 116mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.48% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Sugar-apples	Recommended Dietary Allowance
Calcium	12% 121mg	7.66% 76.6mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	30.5% 0.27mg	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	52.2% 4.18mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	16% 67mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	46% 321mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	3.5% 1.9μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	1.9% 28.7mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	7.53% 279g	6.3% 234g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Sugar-apples:

• Canned All Types Kidney Beans have 2.9 times more Vitamin B9 than Raw Sugar-apples.
• While Raw Sugar-apples contain 2 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 27 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Sugar-apples have similar amounts of Vitamin B1 per 300 kcal.
• Both Canned All Types Kidney Beans as well as Raw Sugar-apples have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Sugar-apples:

• Canned All Types Kidney Beans have 1.6 times more Calcium, 1.8 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 3.1 times more Phosphorus, 1.7 times more Selenium, 36.8 times more Sodium and 5.1 times more Zinc than Raw Sugar-apples.
• Both Canned All Types Kidney Beans and Raw Sugar-apples have similar amounts of Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have more Omega 3 and 2.8 times more Protein than Raw Sugar-apples.
• While Raw Sugar-apples contain 1.5 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Sugar-apples have similar amounts of Energy and Fiber per 300 kcal.
• Both Canned All Types Kidney Beans as well as Raw Sugar-apples have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.