Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Soursop

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Soursop	5%	4%	91%

Macro Nutrients

	Boiled California Red Kidney Beans	Soursop	Recommended Dietary Allowance
Energy	8.5% 246kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	25.7% 33.4g	130g per day for Men 19-50 years
Sugars	NA	37% 27g	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	48.6% 18.5g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	32.4% 18g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	21.3% 0.26mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	9% 0.12mg	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	36.7% 147μg	6.95% 27.8μg	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	2.65% 2.4mg	45.4% 41mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Soursop	Recommended Dietary Allowance
Calcium	13% 131mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	19% 0.17mg	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	74% 5.9mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	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	39% 272mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.35% 161g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Soursop:

• Boiled California Red Kidney Beans have 1.8 times more Vitamin B1, 1.2 times more Vitamin B2, 1.8 times more Vitamin B6 and 5.3 times more Vitamin B9 than Raw Soursop.
• While Raw Soursop contains 1.7 times more Vitamin B3 and 17.2 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Raw Soursop have similar amounts of Vitamin B5 per 7 oz.
• Both Boiled California Red Kidney Beans as well as Raw Soursop have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Soursop:

• Boiled California Red Kidney Beans have 4.7 times more Calcium, 3.4 times more Copper, 5 times more Iron, 2.3 times more Magnesium, 5.1 times more Phosphorus, 1.5 times more Potassium, 2 times more Selenium and 8.6 times more Zinc than Raw Soursop.
• Both Boiled California Red Kidney Beans and Raw Soursop have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled California Red Kidney Beans have 1.9 times more Energy, more Omega 3, 1.3 times more Carbohydrate, 2.8 times more Fiber and 9.1 times more Protein than Raw Soursop.
• Both Boiled California Red Kidney Beans as well as Raw Soursop have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.