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

Weight per 300 calories

• Mammy-apple: 588g
• California Red Kidney Beans: 91g

Raw California Red Kidney Beans have 6.5 times more energy per unit of mass than Raw Mammy-apple, which is high in comparison to other foods. Mammy-apple having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Mammy-apple	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.6% 73.5g	42% 54.4g	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	46.4% 17.6g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	5.25% 2.94g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.84% 70.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.2% 0.59mg	27.8% 0.36mg	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	20.6% 82.4μg	89.5% 358μg	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	92% 82.4mg	4.55% 4.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Mammy-apple	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.47% 64.7mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	111% 1mg	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	51.5% 4.1mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	NA	39.5% 0.91mg	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	9.24% 64.7mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	5.9% 88.2mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	5.35% 0.59mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	13.7% 507g	0.29% 10.7g	3700g per day for Men 19-50 years

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

• Raw Mammy-apple has more Vitamin A, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6 and 20.1 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.1 times more Vitamin B1 and 4.3 times more Vitamin B9 than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Raw Mammy-apple as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 in 300 kcal.

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

• Raw Mammy-apple has 1.2 times more Selenium, 8.8 times more Sodium and 47.5 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.7 times more Calcium, 2 times more Copper, 2.1 times more Iron, 1.5 times more Magnesium, 5.7 times more Phosphorus, 4.9 times more Potassium and 3.9 times more Zinc than Raw Mammy-apple.

Comparison of macro-nutrients per 300 calories:

• Raw Mammy-apple has 12.9 times more Fat and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Omega 3, 1.3 times more Fiber and 7.5 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw California Red Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Raw Mammy-apple as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.