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

Weight per 500 calories

• Mammy-apple: 980g
• Boiled California Red Kidney Beans: 403g

Boiled California Red Kidney Beans have 2.4 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 California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Mammy-apple	Boiled California Red 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	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.77g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	69.5% 90g	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	77.4% 29.4g	99% 37.5g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Boiled California Red 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	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.92mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	32.3% 0.42mg	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	74.6% 298μg	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	5.38% 4.84mg	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	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

	Mammy-apple	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.8% 108mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	129% 1.17mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	NA	55.8% 1.3mg	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	79% 552mg	700mg per day for Men 19-50 years
Potassium	13.6% 461mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	23% 845g	7.3% 270g	3700g per day for Men 19-50 years

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

• Raw Mammy-apple has more Vitamin A, 1.6 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B6 and 28.4 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.7 times more Vitamin B1 and 2.2 times more Vitamin B9 than Raw Mammy-apple.
• Both Raw Mammy-apple and Boiled California Red Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.
• Both Raw Mammy-apple as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 in 500 kcal.

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

• Raw Mammy-apple has 1.2 times more Selenium, 9.1 times more Sodium and 3.1 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.5 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 5.1 times more Phosphorus, 3.7 times more Potassium and 3.5 times more Zinc than Raw Mammy-apple.
• Both Raw Mammy-apple and Boiled California Red Kidney Beans have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Mammy-apple has 13.5 times more Fat and 1.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Omega 3, 1.3 times more Fiber and 7.5 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple and Boiled California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Raw Mammy-apple as well as Boiled California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.