Comparing Nutrients in 500 calories Royal Red Kidney Beans VS Soursop

Weight per 500 calories

• Royal Red Kidney Beans: 152g
• Soursop: 758g

Royal Red Kidney Beans have 5 times more energy per 100g than Soursop. It has high energy density when compared to other foods. Raw Soursop having low energy density.

Discover which food has more nutrients per 500 calories - Royal Red Kidney Beans or Soursop?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Soursop	5%	4%	91%

Macro Nutrients

	Royal Red Kidney Beans	Soursop	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.68g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	141% 103g	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	100% 38g	65.8% 25g	38g per day for Men 19-50 years
Protein	68.7% 38.5g	13.5% 7.58g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Soursop	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.4% 0.59mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	34.4% 0.45mg	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	149% 597μg	26.5% 106μg	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	7.6% 6.84mg	173% 156mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.04% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.53% 3.03μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Soursop	Recommended Dietary Allowance
Calcium	20% 199mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	72.4% 0.65mg	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	165% 13.2mg	57% 4.55mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	38% 159mg	420mg per day for Men 19-50 years
Manganese	73.3% 1.7mg	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	88% 617mg	29.2% 205mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	62% 2106mg	3400mg per day for Men 19-50 years
Selenium	8.84% 4.86μg	8.26% 4.55μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	7.07% 106mg	1500mg per day for Men 19-50 years
Zinc	36.8% 4.04mg	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	0.49% 18g	16.6% 615g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Soursop Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Royal Red Kidney Beans or Soursop?

Lets compare vitamin content per 500 calories of Royal Red Kidney Beans vs Soursop:

• 500 calories of Royal Red Kidney Beans have 1.3 times more Vitamin B6 and 5.6 times more Vitamin B9 than Soursop.
• While 500 kcal of Raw Soursop contain 2.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 22.8 times more Vitamin C than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Soursop provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Raw Soursop have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Royal Red Kidney Beans vs Soursop:

• 500 calories of Royal Red Kidney Beans have 1.9 times more Calcium, 2.3 times more Copper, 2.9 times more Iron, 1.3 times more Magnesium, 3 times more Phosphorus and 5.3 times more Zinc than Soursop.
• While 500 kcal of Raw Soursop contain 34 times more Water than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Soursop contain similar levels of Potassium per 500 calories.
• 500 calories of Soursop lack sufficient amounts of Zinc
• Both Raw Royal Red Kidney Beans as well as Raw Soursop lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Royal Red Kidney Beans have more Omega 3, 1.5 times more Fiber and 5.1 times more Protein than Soursop.
• While 500 kcal of Raw Soursop contain 1.4 times more Carbohydrate than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Soursop offer comparable quantities of Energy per 500 calories.
• 500 calories of Soursop provide inadequate amounts of Omega 3
• Both Raw Royal Red Kidney Beans as well as Raw Soursop provide inadequate amounts of Omega 6 in 500 calories.