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

Weight per 500 calories

• Mamey Sapote: 403g
• Boiled Red Kidney Beans: 394g

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

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

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Mamey Sapote	Boiled 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	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	2.48% 0.42g	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% 89.8g	130g per day for Men 19-50 years
Sugars	112% 81.2g	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	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	76.7% 29g	38g per day for Men 19-50 years
Protein	10.4% 5.85g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Boiled 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	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	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	7.06% 28.2μg	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	103% 93mg	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	56.7% 8.5mg	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

	Mamey Sapote	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	106% 0.95mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.4mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	35.8% 0.82mg	81.7% 1.88mg	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	80% 559mg	700mg per day for Men 19-50 years
Potassium	54% 1831mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	NA	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.2mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	7.07% 262g	7.12% 264g	3700g per day for Men 19-50 years

Mamey Sapote VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Mamey Sapote have 2 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B5, 6.1 times more Vitamin B6, 19.6 times more Vitamin C and 72 times more Vitamin E than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 12 times more Vitamin B1 and 18.1 times more Vitamin B9 than Raw Mamey Sapote.
• 500 calories of Mamey Sapote have insufficient amounts of Vitamin B1 and Vitamin B9
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Mamey Sapote as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

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

• 500 kcal of Boiled Red Kidney Beans contain 1.5 times more Calcium, 3.7 times more Iron, 4 times more Magnesium, 2.3 times more Manganese, 5.3 times more Phosphorus and 5.5 times more Zinc than Raw Mamey Sapote.
• Both Mamey Sapote and Boiled Red Kidney Beans contain similar levels of Copper and Potassium per 500 calories.
• 500 calories of Mamey Sapote lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Mamey Sapote have 1.4 times more Carbohydrate and 64.5 times more Sugars than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 2 times more Omega 3, 1.3 times more Fiber and 5.8 times more Protein than Raw Mamey Sapote.
• Both Mamey Sapote and Boiled Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• Both Raw Mamey Sapote as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.