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

Weight per 500 calories

• Mammy-apple: 980g
• Royal Red Kidney Beans: 152g

Raw Royal Red Kidney Beans have 6.5 times more energy per unit of mass than Raw Mammy-apple, which is high in comparison to other foods. Mammy-apple having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Mammy-apple	Royal 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	0.71% 0.68g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.77g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	68% 88.6g	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	100% 38g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	68.7% 38.5g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Royal 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	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.92mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	46.3% 0.6mg	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	149% 597μg	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	7.6% 6.84mg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.8% 108mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	169% 1.5mg	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	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	73.3% 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	88% 617mg	700mg per day for Men 19-50 years
Potassium	13.6% 461mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	8.84% 4.86μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	36.8% 4.04mg	11mg per day for Men 19-50 years
Water	23% 845g	0.49% 18g	3700g per day for Men 19-50 years

Mammy-apple VS Royal Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Mammy-apple have more Vitamin A, 1.2 times more Vitamin B3, 1.6 times more Vitamin B6 and 20.1 times more Vitamin C than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 3 times more Vitamin B1 and 4.4 times more Vitamin B9 than Raw Mammy-apple.
• Both Mammy-apple and Royal Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B5 per 500 calories.
• 500 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Mammy-apple as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 calories of Mammy-apple have 1.2 times more Selenium and 46.7 times more Water than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 1.8 times more Calcium, 1.8 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 5.7 times more Phosphorus, 4.4 times more Potassium and 4.1 times more Zinc than Raw Mammy-apple.
• 500 calories of Mammy-apple lack sufficient amounts of Zinc
• 500 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Mammy-apple have 1.4 times more Carbohydrate than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain more Omega 3, 1.3 times more Fiber and 7.9 times more Protein than Raw Mammy-apple.
• Both Mammy-apple and Royal Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Mammy-apple provide inadequate amounts of Omega 3 and Protein
• Both Raw Mammy-apple as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.