Comparing Nutrients in 500 calories Custard-apple VS Boiled Kidney Beans

Weight per 500 calories

• Custard-apple: 495g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 1.3 times more energy per unit of mass than Raw Custard-apple, which is average in comparison to other foods. Custard-apple having average energy density.

Which food has more nutrients per 500 calories - Custard-apple or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Custard-apple	6%	5%	89%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Custard-apple	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.06% 2.97g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	NA	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	69% 89.8g	130g per day for Men 19-50 years
Sugars	NA	1.74% 1.26g	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	31.3% 12g	66.3% 25g	38g per day for Men 19-50 years
Protein	15% 8.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Custard-apple	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 9.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.48mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	36.3% 0.47mg	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	NA	128% 512μg	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	106% 95mg	5.25% 4.72mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Custard-apple	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	15% 149mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	NA	94% 0.85mg	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	44% 3.5mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	21.2% 89mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	NA	73.6% 1.7mg	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	15% 104mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	55.6% 1891mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	NA	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	NA	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	9.57% 354g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Custard-apple vs Boiled Kidney Beans:

• Raw Custard-apple has 2.2 times more Vitamin B2, 2.3 times more Vitamin B6 and 20.1 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B1 and 1.3 times more Vitamin B5 than Raw Custard-apple.
• Both Raw Custard-apple and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Custard-apple as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Custard-apple vs Boiled Kidney Beans:

• Raw Custard-apple has 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Iron, 1.9 times more Magnesium and 5.2 times more Phosphorus than Raw Custard-apple.
• Both Raw Custard-apple and Boiled All Types Kidney Beans have similar amounts of Calcium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Custard-apple has 1.4 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Fiber and 4.1 times more Protein than Raw Custard-apple.
• Both Raw Custard-apple and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Raw Custard-apple as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.