Comparing Nutrients in 100 calories California Red Kidney Beans VS Custard-apple

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Custard-apple: 99g

California Red Kidney Beans have 3.3 times more energy per 100g than Custard-apple. It has high energy density when compared to other foods. Raw Custard-apple having average energy density.

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Custard-apple?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Custard-apple	6%	5%	89%

Macro Nutrients

	California Red Kidney Beans	Custard-apple	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	NA	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	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	19% 25g	130g per day for Men 19-50 years
Sugars	NA	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	20% 7.55g	6.25% 2.38g	38g per day for Men 19-50 years
Protein	13% 7.4g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Custard-apple	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	2.67% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	17% 0.22mg	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	30% 119μg	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	1.5% 1.36mg	21% 19mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Custard-apple	Recommended Dietary Allowance
Calcium	5.9% 59mg	2.97% 29.7mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	NA	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	35.4% 2.83mg	8.8% 0.7mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	4.24% 18mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	17.5% 123mg	2.97% 20.8mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	NA	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	0.26% 3.96mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	NA	11mg per day for Men 19-50 years
Water	0.096% 3.56g	1.9% 70.8g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Custard-apple Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Custard-apple?

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Custard-apple:

• 100 calories of California Red Kidney Beans have 2 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.8 times more Vitamin B5 than Custard-apple.
• While 100 kcal of Raw Custard-apple contain 1.5 times more Vitamin B2, 1.8 times more Vitamin B6 and 13.9 times more Vitamin C than Raw California Red Kidney Beans.
• 100 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Custard-apple have insufficient amounts of Vitamin A and Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for California Red Kidney Beans vs Custard-apple:

• 100 calories of California Red Kidney Beans have 2 times more Calcium, 4 times more Iron, 2.7 times more Magnesium and 5.9 times more Phosphorus than Custard-apple.
• Both California Red Kidney Beans and Custard-apple contain similar levels of Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of California Red Kidney Beans have 3.2 times more Fiber and 4.4 times more Protein than Custard-apple.
• While 100 kcal of Raw Custard-apple contain 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Custard-apple offer comparable quantities of Energy per 100 calories.