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

Weight per 300 calories

• California Red Kidney Beans: 91g
• Custard-apple: 297g

California Red Kidney Beans have 3.3 times more energy per 100g than Custard-apple. It has high energy density when compared to other foods. Raw Custard-apple having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Custard-apple	6%	5%	89%

Macro Nutrients

	California Red Kidney Beans	Custard-apple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	2.14% 0.69g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	57.6% 75g	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	59.6% 22.6g	18.8% 7.13g	38g per day for Men 19-50 years
Protein	39.6% 22g	9% 5.05g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Custard-apple	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	50.5% 0.66mg	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	89.5% 358μg	NA	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	4.55% 4.1mg	63.4% 57mg	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

	California Red Kidney Beans	Custard-apple	Recommended Dietary Allowance
Calcium	17.7% 177mg	8.9% 89mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	NA	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	106% 8.5mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	12.7% 53.5mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	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	52.6% 368mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	NA	11mg per day for Men 19-50 years
Water	0.29% 10.7g	5.74% 212g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Custard-apple Nutrients Per 300 Kcal

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

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

• 300 calories of California Red Kidney Beans have 2 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.8 times more Vitamin B5 than Custard-apple.
• While 300 kcal of Raw Custard-apple contain 1.5 times more Vitamin B2, 1.8 times more Vitamin B6 and 13.9 times more Vitamin C than Raw California Red Kidney Beans.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Custard-apple have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

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

• 300 calories of California Red Kidney Beans have 2 times more Calcium, 4 times more Iron, 2.7 times more Magnesium and 5.9 times more Phosphorus than Custard-apple.
• Both California Red Kidney Beans and Custard-apple contain similar levels of Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 3.2 times more Fiber and 4.4 times more Protein than Custard-apple.
• While 300 kcal of Raw Custard-apple contain 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Custard-apple offer comparable quantities of Energy per 300 calories.