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

Weight per 300 calories

• Mammy-apple: 588g
• Boiled Red Kidney Beans: 236g

Boiled Red Kidney Beans have 2.5 times more energy per unit of mass than Raw Mammy-apple, which is average in comparison to other foods. Mammy-apple having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Mammy-apple	Boiled 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	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	1.5% 0.25g	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	41.4% 54g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.76g	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	46% 17.5g	38g per day for Men 19-50 years
Protein	5.25% 2.94g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Boiled 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	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.2% 0.59mg	22% 0.28mg	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	76.8% 307μg	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	3.15% 2.83mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.47% 64.7mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	63.5% 0.57mg	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	87% 6.94mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	NA	49% 1.13mg	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	48% 335mg	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	5.9% 88.2mg	0.31% 4.72mg	1500mg per day for Men 19-50 years
Zinc	5.35% 0.59mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	13.7% 507g	4.27% 158g	3700g per day for Men 19-50 years

Mammy-apple VS Boiled Red Kidney Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Mammy-apple have more Vitamin A, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B6 and 29.1 times more Vitamin C than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 3.2 times more Vitamin B1 and 3.7 times more Vitamin B9 than Raw Mammy-apple.
• Both Mammy-apple and Boiled Red Kidney Beans provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Mammy-apple as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Mammy-apple have 1.2 times more Selenium and 3.2 times more Water than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 1.7 times more Iron, 5.2 times more Phosphorus, 3.4 times more Potassium and 4.3 times more Zinc than Raw Mammy-apple.
• Both Mammy-apple and Boiled Red Kidney Beans contain similar levels of Calcium, Copper and Magnesium per 300 calories.
• 300 calories of Mammy-apple lack sufficient amounts of Zinc
• 300 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mammy-apple have 1.4 times more Carbohydrate than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain more Omega 3 and 7 times more Protein than Raw Mammy-apple.
• Both Mammy-apple and Boiled Red Kidney Beans offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Mammy-apple provide inadequate amounts of Omega 3 and Protein
• Both Raw Mammy-apple as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.