Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Soursop

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Soursop	5%	4%	91%

Macro Nutrients

	Boiled Kidney Beans	Soursop	Recommended Dietary Allowance
Energy	6.2% 180kcal	3.23% 94kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.9% 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	25% 32.3g	18.4% 24g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	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	24% 9.07g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	22% 12.3g	2.53% 1.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Soursop	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	7.97% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	46% 184μg	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	0.28% 0.043mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Soursop	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	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	39.3% 3.15mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	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	28% 196mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.1% 115g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2.3 times more Vitamin B1, 2 times more Vitamin B6, 9.3 times more Vitamin B9 and 21 times more Vitamin K than Raw Soursop.
• While Raw Soursop contains 1.6 times more Vitamin B3 and 17.2 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Soursop have similar amounts of Vitamin B2 and Vitamin B5 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Raw Soursop have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

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

• Boiled All Types Kidney Beans have 2.5 times more Calcium, 2.5 times more Copper, 3.7 times more Iron, 2 times more Magnesium, 5.1 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Selenium and 10 times more Zinc than Raw Soursop.
• Both Boiled All Types Kidney Beans and Raw Soursop have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 1.9 times more Energy, more Omega 3, 1.4 times more Carbohydrate, 1.9 times more Fiber and 8.7 times more Protein than Raw Soursop.
• While Raw Soursop contains 42.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Soursop have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.