Comparing Nutrients in 300 calories Sugar-apples VS Boiled Red Kidney Beans

Weight per 300 calories

• Sugar-apples: 319g
• Boiled Red Kidney Beans: 236g

Boiled Red Kidney Beans have 1.4 times more energy per unit of mass than Raw Sugar-apples, which is average in comparison to other foods. Sugar-apples having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Sugar-apples	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.93g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	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	0.75% 0.13g	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	58% 75.4g	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	37% 14g	46% 17.5g	38g per day for Men 19-50 years
Protein	11.7% 6.57g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.3% 0.35mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.8mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	11% 44.7μg	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	129% 116mg	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

	Sugar-apples	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.66% 76.6mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	30.5% 0.27mg	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	24% 1.9mg	87% 6.94mg	8mg per day for Men 19-50 years
Magnesium	16% 67mg	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	14.6% 102mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	23% 788mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.9μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.7mg	0.31% 4.72mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	6.3% 234g	4.27% 158g	3700g per day for Men 19-50 years

Sugar-apples VS Boiled Red Kidney Beans Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Sugar-apples vs Boiled Red Kidney Beans:

• 300 calories of Sugar-apples have 2.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6 and 40.9 times more Vitamin C than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 6.9 times more Vitamin B9 than Raw Sugar-apples.
• Both Sugar-apples and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Sugar-apples as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Sugar-apples vs Boiled Red Kidney Beans:

• 300 calories of Sugar-apples have 1.5 times more Water than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 2.1 times more Copper, 3.6 times more Iron, 1.6 times more Magnesium, 3.3 times more Phosphorus and 7.9 times more Zinc than Raw Sugar-apples.
• Both Sugar-apples and Boiled Red Kidney Beans contain similar levels of Calcium and Potassium per 300 calories.
• 300 calories of Sugar-apples lack sufficient amounts of Zinc
• Both Raw Sugar-apples as well as Boiled Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sugar-apples have 1.4 times more Carbohydrate than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain more Omega 3 and 3.1 times more Protein than Raw Sugar-apples.
• Both Sugar-apples and Boiled Red Kidney Beans offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Sugar-apples provide inadequate amounts of Omega 3
• Both Raw Sugar-apples as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.