Comparing Nutrients in 300 calories Canned Red Kidney Beans with Liquids VS Mammy-apple

Weight per 300 calories

• Canned Red Kidney Beans with Liquids: 370g
• Mammy-apple: 588g

Canned Red Kidney Beans with Liquids have 1.6 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 - Canned Red Kidney Beans with Liquids or Mammy-apple?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Mammy-apple	4%	8%	88%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Mammy-apple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	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	42.3% 55g	56.6% 73.5g	130g per day for Men 19-50 years
Sugars	9.45% 6.85g	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	% 6.85g	NA	g per day for Men 19-50 years
Fiber	42% 16g	46.4% 17.6g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	5.25% 2.94g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	32.7% 0.39mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.63% 0.48mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	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	21.3% 85μg	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	3.3% 2.96mg	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	0.49% 0.074mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Mammy-apple	Recommended Dietary Allowance
Calcium	10.7% 107mg	6.47% 64.7mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	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	58% 4.63mg	51.5% 4.1mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	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	56% 393mg	9.24% 64.7mg	700mg per day for Men 19-50 years
Potassium	28.3% 963mg	8.13% 276mg	3400mg per day for Men 19-50 years
Selenium	7.4% 4.07μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	63.2% 948mg	5.9% 88.2mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	5.35% 0.59mg	11mg per day for Men 19-50 years
Water	7.8% 289g	13.7% 507g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Mammy-apple Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Mammy-apple?

Lets compare vitamin content per 300 calories of Canned Red Kidney Beans with Liquids vs Mammy-apple:

• 300 calories of Canned Red Kidney Beans with Liquids have 3.3 times more Vitamin B1 than Mammy-apple.
• While 300 kcal of Raw Mammy-apple contain more Vitamin A, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6 and 27.8 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Mammy-apple provide similar amounts of Vitamin B2 and Vitamin B9 per 300 calories.
• 300 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Mammy-apple have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Canned Red Kidney Beans with Liquids vs Mammy-apple:

• 300 calories of Canned Red Kidney Beans with Liquids have 1.7 times more Calcium, 6.1 times more Phosphorus, 3.5 times more Potassium, 10.7 times more Sodium and 3.9 times more Zinc than Mammy-apple.
• While 300 kcal of Raw Mammy-apple contain 1.8 times more Water than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Mammy-apple contain similar levels of Copper, Iron, Magnesium and Selenium per 300 calories.
• 300 calories of Mammy-apple lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Red Kidney Beans with Liquids have more Omega 3 and 6.6 times more Protein than Mammy-apple.
• While 300 kcal of Raw Mammy-apple contain 1.3 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Mammy-apple offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Mammy-apple provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Mammy-apple provide inadequate amounts of Omega 6 in 300 calories.