Comparing Nutrients in 5 ounces Mamey Sapote VS California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Mamey Sapote	California Red Kidney Beans	Recommended Dietary Allowance
Energy	6.06% 176kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.092% 0.016g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.5g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	39.4% 28.5g	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	15% 11g	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	% 11.4g	NA	g per day for Men 19-50 years
Sucrose	% 5.8g	NA	g per day for Men 19-50 years
Fiber	20% 7.65g	93% 35.3g	38g per day for Men 19-50 years
Protein	3.67% 2.06g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.54% 0.018mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	43.3% 0.56mg	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	2.5% 9.92μg	140% 558μg	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	36.2% 32.6mg	7.1% 6.38mg	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	20% 3mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	173% 1.56mg	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	14% 1.1mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	61.6% 1.4mg	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	5.26% 37mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Mamey Sapote vs California Red Kidney Beans:

• Raw Mamey Sapote has 1.8 times more Vitamin B6 and 5.1 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 40.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5 and 56.3 times more Vitamin B9 than Raw Mamey Sapote.
• Both Raw Mamey Sapote as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Mamey Sapote vs California Red Kidney Beans:

• Raw Mamey Sapote has 5.5 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 10.8 times more Calcium, 5.2 times more Copper, 12 times more Iron, 14.5 times more Magnesium, 4.9 times more Manganese, 15.6 times more Phosphorus, 3.3 times more Potassium and 13.4 times more Zinc than Raw Mamey Sapote.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans contain 2.7 times more Energy, 1.9 times more Carbohydrate, 4.6 times more Fiber and 16.8 times more Protein than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Raw California Red Kidney Beans have similar amounts of Omega 3 per 5 oz.
• Both Raw Mamey Sapote as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.