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

Weight per 500 calories

• Mammy-apple: 980g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 2.5 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 Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Mammy-apple	Boiled 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	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.77g	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	94% 123g	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	77.4% 29.4g	66.3% 25g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	13% 118μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.92mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	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	34.3% 137μg	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	153% 137mg	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

	Mammy-apple	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	10.8% 108mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	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	85.8% 6.86mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	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	15.4% 108mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	13.6% 461mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	23% 845g	7.12% 264g	3700g per day for Men 19-50 years

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

• Raw Mammy-apple has more Vitamin A, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B6 and 29.1 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Vitamin B1 and 3.7 times more Vitamin B9 than Raw Mammy-apple.
• Both Raw Mammy-apple and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.
• Both Raw Mammy-apple as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 in 500 kcal.

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

• Raw Mammy-apple has 1.4 times more Selenium, 37.4 times more Sodium and 3.2 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Calcium, 1.3 times more Iron, 5 times more Phosphorus, 3.5 times more Potassium and 4 times more Zinc than Raw Mammy-apple.
• Both Raw Mammy-apple and Boiled All Types Kidney Beans have similar amounts of Copper and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Mammy-apple has 2.5 times more Fat and 1.4 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3 and 7 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple and Boiled All Types Kidney Beans have similar amounts of Energy and Fiber per 500 kcal.
• Both Raw Mammy-apple as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.