Comparing Nutrients in 7 ounces Mamey Sapote VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Mamey Sapote	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	8.5% 246kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.7g	35% 45.2g	130g per day for Men 19-50 years
Sugars	55% 40g	0.88% 0.64g	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	21% 15.2g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 8.1g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	5.14% 2.88g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.84mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	18.3% 0.24mg	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	3.47% 14μg	64.5% 258μg	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	50.7% 45.6mg	2.65% 2.4mg	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	28% 4.2mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mamey Sapote	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	47.6% 0.43mg	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	19.3% 1.55mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	37% 0.85mg	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	7.37% 51.6mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	26.5% 901mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	NA	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Mamey Sapote vs Boiled Kidney Beans:

• Raw Mamey Sapote has 2 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B5, 6 times more Vitamin B6, 19.2 times more Vitamin C and 70.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 12.3 times more Vitamin B1 and 18.6 times more Vitamin B9 than Raw Mamey Sapote.
• Both Raw Mamey Sapote as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Mamey Sapote vs Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain 1.9 times more Calcium, 2.8 times more Iron, 3.8 times more Magnesium, 2.1 times more Manganese, 5.3 times more Phosphorus and 5.3 times more Zinc than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Boiled All Types Kidney Beans have similar amounts of Copper, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Mamey Sapote has 1.4 times more Carbohydrate and 62.9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Omega 3 and 6 times more Protein than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Boiled All Types Kidney Beans have similar amounts of Energy and Fiber per 7 oz.
• Both Raw Mamey Sapote as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.