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

Weight per 100 calories

• Boiled Kidney Beans: 78.7g
• Sugar-apples: 106g

Boiled Kidney Beans have 1.4 times more energy per 100g than Sugar-apples. It has average energy density when compared to other foods. Raw Sugar-apples having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Boiled Kidney Beans	Sugar-apples	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	8.37% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	19.3% 25g	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	12.3% 4.7g	38g per day for Men 19-50 years
Protein	12% 6.83g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Sugar-apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	9.75% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	9.25% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	5.87% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	16.4% 0.21mg	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	3.72% 15μg	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	43% 38.6mg	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	Sugar-apples	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	10% 0.091mg	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	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	5.3% 22.3mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	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	15.5% 109mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	9.38% 319mg	7.73% 263mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.87μg	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	0.052% 0.79mg	0.64% 9.57mg	1500mg per day for Men 19-50 years
Zinc	7.16% 0.79mg	0.97% 0.11mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	2.1% 78g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 6.9 times more Vitamin B9 than Raw Sugar-apples.
• While Raw Sugar-apples contain 2.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6 and 40.9 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Sugar-apples have similar amounts of Vitamin B1 per 100 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Sugar-apples have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

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

• Boiled All Types Kidney Beans have 1.9 times more Copper, 2.7 times more Iron, 1.5 times more Magnesium, 3.2 times more Phosphorus, 1.2 times more Potassium, 1.4 times more Selenium and 7.4 times more Zinc than Raw Sugar-apples.
• While Raw Sugar-apples contain 1.5 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Sugar-apples have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled All Types Kidney Beans have more Omega 3 and 3.1 times more Protein than Raw Sugar-apples.
• While Raw Sugar-apples contain 1.4 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Sugar-apples have similar amounts of Energy and Fiber per 100 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Sugar-apples have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.