Comparing Nutrients in 100 calories Boiled Kidney Beans VS Mamey Sapote

Weight per 100 calories

• Boiled Kidney Beans: 78.7g
• Mamey Sapote: 80.6g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Boiled Kidney Beans or Mamey Sapote?

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Mamey Sapote	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	8.37% 0.13g	4.13% 0.066g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.052% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	20% 26g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	22.4% 16.2g	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	8.52% 6.18g	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	% 6.46g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	13.3% 5.04g	11.5% 4.35g	38g per day for Men 19-50 years
Protein	12% 6.83g	2.1% 1.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Mamey Sapote	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.65μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	0.87% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	7.2% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	6.4% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	44.7% 0.58mg	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	1.4% 5.65μg	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	20.6% 18.5mg	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	11.3% 1.7mg	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	Mamey Sapote	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	1.45% 14.5mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	22% 1.75mg	7.86% 0.63mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	2.1% 8.87mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	7.15% 0.16mg	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	3% 21mg	700mg per day for Men 19-50 years
Potassium	9.38% 319mg	10.8% 366mg	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	0.38% 5.65mg	1500mg per day for Men 19-50 years
Zinc	7.16% 0.79mg	1.4% 0.15mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	1.4% 52.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Kidney Beans vs Mamey Sapote:

• Boiled All Types Kidney Beans have 12 times more Vitamin B1 and 18.1 times more Vitamin B9 than Raw Mamey Sapote.
• While Raw Mamey Sapote contains 2 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B5, 6.1 times more Vitamin B6, 19.6 times more Vitamin C and 72 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Mamey Sapote have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Boiled Kidney Beans vs Mamey Sapote:

• Boiled All Types Kidney Beans have 1.9 times more Calcium, 2.8 times more Iron, 3.7 times more Magnesium, 2.1 times more Manganese, 5.2 times more Phosphorus and 5.1 times more Zinc than Raw Mamey Sapote.
• Both Boiled All Types Kidney Beans and Raw Mamey Sapote have similar amounts of Copper, Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled All Types Kidney Beans have 2 times more Omega 3 and 5.8 times more Protein than Raw Mamey Sapote.
• While Raw Mamey Sapote contains 1.4 times more Carbohydrate and 64.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Mamey Sapote have similar amounts of Energy and Fiber per 100 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Mamey Sapote have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.