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

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Sugar-apples: 319g

Boiled Kidney Beans have 1.4 times more energy per 100g than Sugar-apples. It has average energy density when compared to other foods. Raw Sugar-apples having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Boiled Kidney Beans	Sugar-apples	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	0.95% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	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	41.4% 54g	58% 75.4g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	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	39.8% 15g	37% 14g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Sugar-apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	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	76.8% 307μg	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	3.15% 2.83mg	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	0.47% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Sugar-apples	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	7.66% 76.6mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	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	65.6% 5.24mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	16% 67mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	46.6% 326mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	3.5% 1.9μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	1.9% 28.7mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.27% 158g	6.3% 234g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 6.9 times more Vitamin B9 than Raw Sugar-apples.
• While Raw Sugar-apples contain 2.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6 and 40.9 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Sugar-apples have similar amounts of Vitamin B1 per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Sugar-apples have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

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

• Boiled All Types Kidney Beans have 1.9 times more Copper, 2.7 times more Iron, 1.5 times more Magnesium, 3.2 times more Phosphorus, 1.2 times more Potassium, 1.4 times more Selenium and 7.4 times more Zinc than Raw Sugar-apples.
• While Raw Sugar-apples contain 1.5 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Sugar-apples have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have more Omega 3 and 3.1 times more Protein than Raw Sugar-apples.
• While Raw Sugar-apples contain 1.4 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Sugar-apples have similar amounts of Energy and Fiber per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Sugar-apples have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.