Comparing Nutrients in 300 calories Sugar-applesVS Boiled Kidney Beans

Weight per 300 calories

Sugar-apples

319g

Boiled Kidney Beans

236g

Boiled All Types Kidney Beans have 1.4 times more energy per unit of mass than Raw Sugar-apples, which is average in comparison to other foods. Sugar-apples having average energy density.

Which food has more nutrients per 300 calories - Sugar-apples or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Sugar-apples

90%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Sugar-applesvs Boiled Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.95%0.93g

Fat

1.2%1.2g

0.93 gvs1.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.48%0.15g

Saturated Fat

0.54%0.17g

0.15 gvs0.17 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

25%0.4g

0 gvs0.4 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.75%0.13g

Omega 6

1.5%0.26g

0.13 gvs0.26 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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58%75.4g

Carbohydrate

41.4%54g

75.4 gvs54 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

1.04%0.76g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs0.76 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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37%14g

Fiber

39.8%15g

14 gvs15 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11.7%6.57g

Protein

36.6%20.5g

6.57 gvs20.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sugar-applesvs Boiled Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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29.3%0.35mg

Vitamin B1

31.5%0.38mg

Thiamine

0.35 mgvs0.38 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27.7%0.36mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.36 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17.6%2.8mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs1.37 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14.4%0.72mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.72 mgvs0.52 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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49%0.64mg

Vitamin B6

22%0.28mg

Pyridoxine

0.64 mgvs0.28 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11%44.7μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

44.7 μgvs307 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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129%116mg

Vitamin C

3.15%2.83mg

Ascorbic acid

116 mgvs2.83 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

NA mgvs0.071 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

NA μgvs20 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sugar-applesvs Boiled Kidney Beans

7.66%76.6mg

Calcium

8.27%82.7mg

76.6 mgvs82.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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30.5%0.27mg

Copper

56.7%0.51mg

0.27 mgvs0.51 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24%1.9mg

Iron

65.6%5.24mg

1.9 mgvs5.24 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16%67mg

Magnesium

23.6%99mg

67 mgvs99 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

44%1mg

NA mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14.6%102mg

Phosphorus

46.6%326mg

102 mgvs326 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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23%788mg

Potassium

28%957mg

788 mgvs957 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.5%1.9μg

Selenium

4.72%2.6μg

1.9 μgvs2.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.9%28.7mg

Sodium

0.16%2.36mg

28.7 mgvs2.36 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.9%0.32mg

Zinc

21.5%2.36mg

0.32 mgvs2.36 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.3%234g

Water

4.27%158g

234 gvs158 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Sugar-apples vs Boiled Kidney Beans:

Raw Sugar-apples have 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.
While Boiled All Types Kidney Beans contain 6.9 times more Vitamin B9 than Raw Sugar-apples.
Both Raw Sugar-apples and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 300 kcal.
Both Raw Sugar-apples as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Sugar-apples vs Boiled Kidney Beans:

Raw Sugar-apples have 1.5 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.9 times more Copper, 2.7 times more Iron, 1.5 times more Magnesium, 3.2 times more Phosphorus, 1.4 times more Selenium and 7.4 times more Zinc than Raw Sugar-apples.
Both Raw Sugar-apples and Boiled All Types Kidney Beans have similar amounts of Calcium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Sugar-apples have 1.4 times more Carbohydrate than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain more Omega 3 and 3.1 times more Protein than Raw Sugar-apples.
Both Raw Sugar-apples and Boiled All Types Kidney Beans have similar amounts of Energy and Fiber per 300 kcal.
Both Raw Sugar-apples as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sugar-applesVS TamarindsBoiled Kidney BeansVS TamarindsSugar-applesVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Sugar-applesVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Sugar-apples or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: