Comparing Nutrients in 100 grams Soursop VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Soursop	5%	4%	91%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Soursop	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	2.28% 66kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	17.5% 23g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	0.44% 0.32g	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	8.7% 3.3g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	1.8% 1g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Soursop	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.06% 0.25mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.54% 0.059mg	9.23% 0.12mg	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	3.5% 14μg	32.5% 130μg	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	23% 20.6mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.08mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soursop	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	9.56% 0.086mg	27% 0.24mg	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	7.5% 0.6mg	36.8% 2.94mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	NA	20.7% 0.48mg	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	3.86% 27mg	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	8.18% 278mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	9.73% 1.07mg	11mg per day for Men 19-50 years
Water	2.2% 81g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Soursop VS Boiled Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Soursop versus 100 g of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Soursop vs Boiled Red Kidney Beans:

• 100 grams of Soursop have 1.6 times more Vitamin B3 and 17.2 times more Vitamin C than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 2.3 times more Vitamin B1, 2 times more Vitamin B6, 9.3 times more Vitamin B9 and 21 times more Vitamin K than Raw Soursop.
• Both Soursop and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B5 per 100 grams.
• 100 grams of Soursop have insufficient amounts of Vitamin K
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Soursop as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Soursop vs Boiled Red Kidney Beans:

• 100 grams of Soursop have 1.2 times more Water than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 2 times more Calcium, 2.8 times more Copper, 4.9 times more Iron, 2.1 times more Magnesium, 5.3 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium and 10.7 times more Zinc than Raw Soursop.
• 100 grams of Soursop lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Soursop have 42.3 times more Sugars than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 1.9 times more Energy, more Omega 3, 1.4 times more Carbohydrate, 2.2 times more Fiber and 8.7 times more Protein than Raw Soursop.
• 100 grams of Soursop provide inadequate amounts of Omega 3 and Protein
• Both Raw Soursop as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.