Comparing Nutrients in 5 ounces Sugar-apples VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sugar-apples	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.6% 133kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.057g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	NA	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	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	16.4% 6.24g	34.7% 13g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.82% 1.25mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.4% 0.32mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	11.3% 0.15mg	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	4.96% 20μg	26.2% 105μg	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	57% 51.5mg	1.9% 1.7mg	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	NA	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

	Sugar-apples	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.4% 34mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	45.5% 0.41mg	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	10.6% 0.85mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	NA	19.6% 0.45mg	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	6.48% 45.4mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Sugar-apples VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Sugar-apples versus 5 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sugar-apples vs Boiled California Red Kidney Beans:

• 5 ounces of Sugar-apples have 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B6 and 30.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 5.3 times more Vitamin B9 than Raw Sugar-apples.
• Both Sugar-apples and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Sugar-apples as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Sugar-apples vs Boiled California Red Kidney Beans:

• 5 oz of Boiled California Red Kidney Beans contain 2.8 times more Calcium, 3.4 times more Copper, 5 times more Iron, 2.3 times more Magnesium, 4.3 times more Phosphorus, 1.7 times more Potassium, 2 times more Selenium and 8.6 times more Zinc than Raw Sugar-apples.
• 5 ounces of Sugar-apples lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled California Red Kidney Beans contain 1.3 times more Energy, more Omega 3, 2.1 times more Fiber and 4.4 times more Protein than Raw Sugar-apples.
• Both Sugar-apples and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Sugar-apples provide inadequate amounts of Omega 3
• Both Raw Sugar-apples as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.