Comparing Nutrients in 5 ounces Canned Kidney Beans VS Soursop

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Soursop	5%	4%	91%

Macro Nutrients

	Canned Kidney Beans	Soursop	Recommended Dietary Allowance
Energy	4.1% 119kcal	3.23% 94kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.58% 0.098g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	18.4% 24g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	26.5% 19g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	2.53% 1.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Soursop	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	7.97% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	6.43% 0.084mg	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	12.8% 51μg	4.96% 20μg	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	1.9% 1.7mg	32.4% 29mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Soursop	Recommended Dietary Allowance
Calcium	4.8% 48mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	13.5% 0.12mg	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	20.7% 1.66mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	NA	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	18.2% 128mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3% 111g	3.1% 115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Soursop:

• Canned All Types Kidney Beans have 1.7 times more Vitamin B1, 1.3 times more Vitamin B6, 2.6 times more Vitamin B9 and 10.3 times more Vitamin K than Raw Soursop.
• While Raw Soursop contains 2.2 times more Vitamin B3, 1.8 times more Vitamin B5 and 17.2 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Soursop have similar amounts of Vitamin B2 per 5 oz.
• Both Canned All Types Kidney Beans as well as Raw Soursop have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Soursop:

• Canned All Types Kidney Beans have 2.4 times more Calcium, 1.6 times more Copper, 2 times more Iron, 1.3 times more Magnesium, 3.3 times more Phosphorus, 1.5 times more Selenium, 21.1 times more Sodium and 4.6 times more Zinc than Raw Soursop.
• Both Canned All Types Kidney Beans and Raw Soursop have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 1.3 times more Energy, more Omega 3, 1.3 times more Fiber and 5.2 times more Protein than Raw Soursop.
• While Raw Soursop contains 7.3 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Soursop have similar amounts of Carbohydrate per 5 oz.
• Both Canned All Types Kidney Beans as well as Raw Soursop have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.