Comparing Nutrients in 100 calories Boiled Kidney Beans VS Rose-apples

Weight per 100 calories

• Boiled Kidney Beans: 78.7g
• Rose-apples: 400g

Boiled Kidney Beans have 5.1 times more energy per 100g than Rose-apples. It has average energy density when compared to other foods. Raw Rose-apples having very low energy density.

Which food has more nutrients per 100 calories - Boiled Kidney Beans or Rose-apples?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Rose-apples	9%	10%	81%

Macro Nutrients

	Boiled Kidney Beans	Rose-apples	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	NA	32g per day for Men 19-50 years
Omega 3	8.37% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	17.5% 23g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	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	13.3% 5.04g	NA	38g per day for Men 19-50 years
Protein	12% 6.83g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Rose-apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	NA	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	25.6% 102μg	NA	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	1.05% 0.94mg	99% 89.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.16% 0.024mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Rose-apples	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	7.1% 0.064mg	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	22% 1.75mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	5.04% 0.12mg	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	15.5% 109mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	9.38% 319mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.87μg	NA	55μg per day for Men 19-50 years
Sodium	0.052% 0.79mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.16% 0.79mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	10% 372g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Kidney Beans vs Rose-apples:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B1 than Raw Rose-apples.
• While Raw Rose-apples contain more Vitamin A, 2.6 times more Vitamin B2, 7 times more Vitamin B3 and 94.4 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Rose-apples have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Boiled Kidney Beans vs Rose-apples:

• Boiled All Types Kidney Beans have 2.7 times more Copper, 6.2 times more Iron, 1.7 times more Magnesium, 2.9 times more Manganese, 3.4 times more Phosphorus and 3.3 times more Zinc than Raw Rose-apples.
• While Raw Rose-apples contain 4.2 times more Calcium, 1.5 times more Potassium and 7.1 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 100 calories:

• Boiled All Types Kidney Beans have 2.8 times more Protein than Raw Rose-apples.
• While Raw Rose-apples contain 3 times more Fat and 1.3 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Rose-apples have similar amounts of Energy per 100 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Rose-apples have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.