Comparing Nutrients in 100 calories Mammy-apple VS Boiled Red Kidney Beans

Weight per 100 calories

• Mammy-apple: 196g
• Boiled Red Kidney Beans: 78.7g

Boiled Red Kidney Beans have 2.5 times more energy per unit of mass than Raw Mammy-apple, which is average in comparison to other foods. Mammy-apple having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Mammy-apple	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.27% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	0.5% 0.084g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.5g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	0.35% 0.25g	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	15.5% 5.9g	15.3% 5.83g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.6% 23.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.27% 0.039mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.03% 0.078mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.04% 0.2mg	3.46% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	7.27% 0.094mg	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	6.86% 27.5μg	25.6% 102μg	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	30.5% 27.5mg	1.05% 0.94mg	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	NA	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.16% 21.6mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	21% 0.19mg	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	17% 1.37mg	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	7.47% 31.4mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	NA	16.3% 0.38mg	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	3.1% 21.6mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	9.33% 317mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	1.7% 0.94μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	0.1% 1.57mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	7.66% 0.84mg	11mg per day for Men 19-50 years
Water	4.57% 169g	1.42% 52.7g	3700g per day for Men 19-50 years

Mammy-apple VS Boiled Red Kidney Beans Nutrients Per 100 Kcal

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

Lets compare vitamin content per 100 calories of Mammy-apple vs Boiled Red Kidney Beans:

• 100 calories of Mammy-apple have more Vitamin A, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B6 and 29.1 times more Vitamin C than Boiled Red Kidney Beans.
• While 100 kcal of Boiled Red Kidney Beans contain 3.2 times more Vitamin B1 and 3.7 times more Vitamin B9 than Raw Mammy-apple.
• Both Mammy-apple and Boiled Red Kidney Beans provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Mammy-apple as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Mammy-apple vs Boiled Red Kidney Beans:

• 100 calories of Mammy-apple have 1.2 times more Selenium and 3.2 times more Water than Boiled Red Kidney Beans.
• While 100 kcal of Boiled Red Kidney Beans contain 1.7 times more Iron, 5.2 times more Phosphorus, 3.4 times more Potassium and 4.3 times more Zinc than Raw Mammy-apple.
• Both Mammy-apple and Boiled Red Kidney Beans contain similar levels of Calcium, Copper and Magnesium per 100 calories.
• 100 calories of Mammy-apple lack sufficient amounts of Zinc
• 100 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Mammy-apple have 1.4 times more Carbohydrate than Boiled Red Kidney Beans.
• While 100 kcal of Boiled Red Kidney Beans contain more Omega 3 and 7 times more Protein than Raw Mammy-apple.
• Both Mammy-apple and Boiled Red Kidney Beans offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Mammy-apple provide inadequate amounts of Omega 3 and Protein
• Both Raw Mammy-apple as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 100 calories.