Comparing Nutrients in 500 calories Mamey Sapote VS Boiled California Red Kidney Beans

Weight per 500 calories

• Mamey Sapote: 403g
• Boiled California Red Kidney Beans: 403g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Mamey Sapote or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Mamey Sapote	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	100% 129g	69.5% 90g	130g per day for Men 19-50 years
Sugars	112% 81.2g	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	42.6% 31g	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	% 32.3g	NA	g per day for Men 19-50 years
Sucrose	% 16.5g	NA	g per day for Men 19-50 years
Fiber	57.3% 21.8g	99% 37.5g	38g per day for Men 19-50 years
Protein	10.4% 5.85g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.14% 28.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	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	7.06% 28.2μg	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	103% 93mg	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	56.7% 8.5mg	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

	Mamey Sapote	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	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	39.3% 3.15mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.4mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	35.8% 0.82mg	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% 105mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	54% 1831mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	NA	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.2mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	7.07% 262g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Mamey Sapote vs Boiled California Red Kidney Beans:

• Raw Mamey Sapote has 1.9 times more Vitamin B2, 2.7 times more Vitamin B3, 1.8 times more Vitamin B5, 6.9 times more Vitamin B6 and 19.2 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 9.9 times more Vitamin B1 and 10.6 times more Vitamin B9 than Raw Mamey Sapote.
• Both Raw Mamey Sapote as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Mamey Sapote vs Boiled California Red Kidney Beans:

• Boiled California Red Kidney Beans contain 3.7 times more Calcium, 1.4 times more Copper, 3.8 times more Iron, 4.4 times more Magnesium, 1.6 times more Manganese, 5.3 times more Phosphorus and 4.5 times more Zinc than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Boiled California Red Kidney Beans have similar amounts of Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Mamey Sapote has 2.6 times more Omega 3 and 1.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.7 times more Fiber and 6.3 times more Protein than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Boiled California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Raw Mamey Sapote as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.