Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Mammy-apple

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Mammy-apple: 588g

Boiled California Red Kidney Beans have 2.4 times more energy per 100g than Mammy-apple. It has average energy density when compared to other foods. Raw Mammy-apple having low energy density.

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Mammy-apple?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Mammy-apple	4%	8%	88%

Macro Nutrients

	Boiled California Red Kidney Beans	Mammy-apple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	56.6% 73.5g	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	59.2% 22.5g	46.4% 17.6g	38g per day for Men 19-50 years
Protein	39.4% 22g	5.25% 2.94g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Mammy-apple	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.84% 70.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	45.2% 0.59mg	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	44.8% 179μg	20.6% 82.4μg	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	3.23% 2.9mg	92% 82.4mg	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	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

	Boiled California Red Kidney Beans	Mammy-apple	Recommended Dietary Allowance
Calcium	16% 160mg	6.47% 64.7mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	56.2% 0.51mg	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	90% 7.2mg	51.5% 4.1mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	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	47.4% 331mg	9.24% 64.7mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	8.13% 276mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	5.9% 88.2mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	5.35% 0.59mg	11mg per day for Men 19-50 years
Water	4.38% 162g	13.7% 507g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Mammy-apple Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Mammy-apple?

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Mammy-apple:

• 300 calories of Boiled California Red Kidney Beans have 2.7 times more Vitamin B1 and 2.2 times more Vitamin B9 than Mammy-apple.
• While 300 kcal of Raw Mammy-apple contain more Vitamin A, 1.6 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B6 and 28.4 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Mammy-apple provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Mammy-apple have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Mammy-apple:

• 300 calories of Boiled California Red Kidney Beans have 2.5 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 1.2 times more Magnesium, 5.1 times more Phosphorus, 3.7 times more Potassium and 3.5 times more Zinc than Mammy-apple.
• While 300 kcal of Raw Mammy-apple contain 3.1 times more Water than Boiled California Red Kidney Beans.
• 300 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Mammy-apple lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have 1.3 times more Fiber and 7.5 times more Protein than Mammy-apple.
• While 300 kcal of Raw Mammy-apple contain 1.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Mammy-apple offer comparable quantities of Energy per 300 calories.
• 300 calories of Mammy-apple provide inadequate amounts of Protein
• Both Boiled California Red Kidney Beans as well as Raw Mammy-apple provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.