Comparing Nutrients in 300 calories California Red Kidney Beans VS Rose-apples

Weight per 300 calories

• California Red Kidney Beans: 91g
• Rose-apples: 1200g

California Red Kidney Beans have 13.2 times more energy per 100g than Rose-apples. It has high energy density when compared to other foods. Raw Rose-apples having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Rose-apples	9%	10%	81%

Macro Nutrients

	California Red Kidney Beans	Rose-apples	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	NA	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	52.6% 68.4g	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	NA	38g per day for Men 19-50 years
Protein	39.6% 22g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Rose-apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.7% 204μg	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	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	NA	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	297% 268mg	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	Rose-apples	Recommended Dietary Allowance
Calcium	17.7% 177mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	21.3% 0.19mg	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	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	15% 0.35mg	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	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	43.4% 1476mg	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% 0mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	30% 1116g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Rose-apples Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Rose-apples:

• 300 calories of California Red Kidney Beans have 2 times more Vitamin B1 than Rose-apples.
• While 300 kcal of Raw Rose-apples contain more Vitamin A, 1.8 times more Vitamin B2, 5.1 times more Vitamin B3 and 65.4 times more Vitamin C than Raw California Red Kidney Beans.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Rose-apples have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Rose-apples:

• 300 calories of California Red Kidney Beans have 5.2 times more Copper, 10.1 times more Iron, 2.4 times more Magnesium, 2.6 times more Manganese, 3.8 times more Phosphorus and 3.2 times more Zinc than Rose-apples.
• While 300 kcal of Raw Rose-apples contain 2 times more Calcium and 104.5 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Rose-apples contain similar levels of Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 3.1 times more Protein than Rose-apples.
• While 300 kcal of Raw Rose-apples contain 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Rose-apples offer comparable quantities of Energy per 300 calories.