Comparing Nutrients in 500 calories Mammy-apple VS Canned Kidney Beans

Weight per 500 calories

• Mammy-apple: 980g
• Canned Kidney Beans: 595g

Canned All Types Kidney Beans have 1.6 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.

Which food has more nutrients per 500 calories - Mammy-apple or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Mammy-apple	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	0% 0g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.77g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	77.4% 29.4g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	13% 118μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.92mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	34% 0.44mg	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	34.3% 137μg	53.6% 214μg	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	153% 137mg	7.94% 7.14mg	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	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	10.8% 108mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	89.3% 0.8mg	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	85.8% 6.86mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	NA	43.5% 1mg	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	15.4% 108mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	13.6% 461mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	23% 845g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Mammy-apple vs Canned Kidney Beans:

• Raw Mammy-apple has 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.2 times more Vitamin B5, 2.2 times more Vitamin B6 and 19.2 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.5 times more Vitamin B1 and 1.6 times more Vitamin B9 than Raw Mammy-apple.
• Both Raw Mammy-apple as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Mammy-apple vs Canned Kidney Beans:

• Raw Mammy-apple has 1.8 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Calcium, 5 times more Phosphorus, 3.1 times more Potassium, 12 times more Sodium and 2.8 times more Zinc than Raw Mammy-apple.
• Both Raw Mammy-apple and Canned All Types Kidney Beans have similar amounts of Copper, Iron, Magnesium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Mammy-apple has 1.4 times more Fat and 1.4 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3 and 6.3 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple and Canned All Types Kidney Beans have similar amounts of Energy and Fiber per 500 kcal.
• Both Raw Mammy-apple as well as Canned All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.