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

Weight per 300 calories

• Red Kidney Beans: 89g
• Mammy-apple: 588g

Red Kidney Beans have 6.6 times more energy per 100g than Mammy-apple. It has high energy density when compared to other foods. Raw Mammy-apple having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Mammy-apple	4%	8%	88%

Macro Nutrients

	Red Kidney Beans	Mammy-apple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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% 54.6g	56.6% 73.5g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	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	35.6% 13.5g	46.4% 17.6g	38g per day for Men 19-50 years
Protein	36% 20g	5.25% 2.94g	56g per day for Men 19-50 years

Vitamins

	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	45% 0.54mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	87.7% 351μg	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	4.45% 4mg	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	1.25% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Mammy-apple	Recommended Dietary Allowance
Calcium	7.4% 74mg	6.47% 64.7mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	56.2% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	51.5% 4.1mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	51.6% 361mg	9.24% 64.7mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	8.13% 276mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	5.9% 88.2mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	5.35% 0.59mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	13.7% 507g	3700g per day for Men 19-50 years

Red Kidney Beans VS Mammy-apple Nutrients Per 300 Kcal

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

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

• 300 calories of Red Kidney Beans have 4.6 times more Vitamin B1 and 4.3 times more Vitamin B9 than Mammy-apple.
• While 300 kcal of Raw Mammy-apple contain more Vitamin A, 1.3 times more Vitamin B3, 1.7 times more Vitamin B6 and 20.6 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Mammy-apple provide similar amounts of Vitamin B2 and Vitamin B5 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Red Kidney Beans as well as Raw Mammy-apple have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Red Kidney Beans have 1.2 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 5.6 times more Phosphorus, 4.4 times more Potassium and 4.2 times more Zinc than Mammy-apple.
• While 300 kcal of Raw Mammy-apple contain 48.5 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Mammy-apple contain similar levels of Calcium per 300 calories.
• 300 calories of 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 Red Kidney Beans have more Omega 3 and 6.8 times more Protein than Mammy-apple.
• While 300 kcal of Raw Mammy-apple contain 1.3 times more Carbohydrate and 1.3 times more Fiber than Raw Red Kidney Beans.
• Both Red Kidney Beans and Mammy-apple offer comparable quantities of Energy per 300 calories.
• 300 calories of Mammy-apple provide inadequate amounts of Omega 3 and Protein
• Both Raw Red Kidney Beans as well as Raw Mammy-apple provide inadequate amounts of Omega 6 in 300 calories.