Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Sugar-apples

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Sugar-apples: 532g

Boiled California Red Kidney Beans have 1.3 times more energy per 100g than Sugar-apples. It has average energy density when compared to other foods. Raw Sugar-apples having average energy density.

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Sugar-apples?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Boiled California Red Kidney Beans	Sugar-apples	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	97% 126g	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	99% 37.5g	61.6% 23.4g	38g per day for Men 19-50 years
Protein	65.7% 37g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Sugar-apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	46.2% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	82% 1.06mg	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	74.6% 298μg	18.6% 74.5μg	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	5.38% 4.84mg	215% 193mg	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	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

	Boiled California Red Kidney Beans	Sugar-apples	Recommended Dietary Allowance
Calcium	26.6% 266mg	12.8% 128mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	51% 0.46mg	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	150% 12mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	26.6% 112mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	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	79% 552mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	38.6% 1314mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	4.84% 0.53mg	11mg per day for Men 19-50 years
Water	7.3% 270g	10.5% 390g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Sugar-apples Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Sugar-apples?

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Sugar-apples:

• 500 calories of Boiled California Red Kidney Beans have 4 times more Vitamin B9 than Sugar-apples.
• While 500 kcal of Raw Sugar-apples contain 2.4 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, 2.5 times more Vitamin B6 and 39.9 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Sugar-apples provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Sugar-apples have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Sugar-apples:

• 500 calories of Boiled California Red Kidney Beans have 2.1 times more Calcium, 2.5 times more Copper, 3.8 times more Iron, 1.7 times more Magnesium, 3.2 times more Phosphorus, 1.3 times more Potassium and 6.5 times more Zinc than Sugar-apples.
• While 500 kcal of Raw Sugar-apples contain 1.4 times more Water than Boiled California Red Kidney Beans.
• 500 calories of Sugar-apples lack sufficient amounts of Zinc
• Both Boiled California Red Kidney Beans as well as Raw Sugar-apples lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 1.6 times more Fiber and 3.4 times more Protein than Sugar-apples.
• While 500 kcal of Raw Sugar-apples contain 1.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Sugar-apples offer comparable quantities of Energy per 500 calories.
• Both Boiled California Red Kidney Beans as well as Raw Sugar-apples provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.