Comparing Nutrients in 500 calories Sugar-applesVS Canned Kidney Beans

Weight per 500 calories

Sugar-apples

532g

Canned Kidney Beans

595g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Sugar-apples or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Sugar-apples

90%

Canned Kidney Beans

25%

69%

500 kcal ▼

Macro Nutrients

Sugar-applesvs Canned Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.6%1.54g

Fat

3.7%3.57g

1.54 gvs3.57 g

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

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0.8%0.26g

Saturated Fat

2.62%0.84g

0.26 gvs0.84 g

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

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0%0g

Omega 3

30.5%0.49g

0 gvs0.49 g

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

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1.25%0.21g

Omega 6

3.7%0.63g

0.21 gvs0.63 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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97%126g

Carbohydrate

66.4%86.3g

126 gvs86.3 g

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

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Sugars

15%11g

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

NA gvs11 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%11g

NA gvs11 g

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

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61.6%23.4g

Fiber

67.4%25.6g

23.4 gvs25.6 g

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

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19.6%11g

Protein

55.5%31g

11 gvs31 g

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

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Vitamins

Sugar-applesvs Canned Kidney Beans

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

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48.8%0.59mg

Vitamin B1

57.5%0.69mg

Thiamine

0.59 mgvs0.69 mg

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

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46.2%0.6mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.6 mgvs0.3 mg

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

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29.4%4.7mg

Vitamin B3

15.3%2.45mg

Niacin, nicotinic acid, niacinamide

4.7 mgvs2.45 mg

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

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24%1.2mg

Vitamin B5

16.4%0.82mg

Pantothenic acid

1.2 mgvs0.82 mg

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

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82%1.06mg

Vitamin B6

34%0.44mg

Pyridoxine

1.06 mgvs0.44 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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18.6%74.5μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

74.5 μgvs214 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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215%193mg

Vitamin C

7.94%7.14mg

Ascorbic acid

193 mgvs7.14 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

0.79%0.12mg

Tocopherols and Tocotrienols

NA mgvs0.12 mg

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

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Vitamin K

20.3%24.4μg

Phytomenadione or phylloquinone

NA μgvs24.4 μg

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

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Minerals

Sugar-applesvs Canned Kidney Beans

12.8%128mg

Calcium

20.2%202mg

128 mgvs202 mg

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

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51%0.46mg

Copper

89.3%0.8mg

0.46 mgvs0.8 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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40%3.2mg

Iron

87%6.96mg

3.2 mgvs6.96 mg

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

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26.6%112mg

Magnesium

38.3%161mg

112 mgvs161 mg

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

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Manganese

43.5%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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24.3%170mg

Phosphorus

76.5%536mg

170 mgvs536 mg

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

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38.6%1314mg

Potassium

41.5%1411mg

1314 mgvs1411 mg

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

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5.8%3.2μg

Selenium

9.74%5.36μg

3.2 μgvs5.36 μg

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

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3.2%48mg

Sodium

117%1762mg

48 mgvs1762 mg

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

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4.84%0.53mg

Zinc

25%2.74mg

0.53 mgvs2.74 mg

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

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10.5%390g

Water

12.6%465g

390 gvs465 g

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

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Lets compare vitamin content per 500 calories of Sugar-apples vs Canned Kidney Beans:

Raw Sugar-apples have 2 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 27 times more Vitamin C than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.9 times more Vitamin B9 than Raw Sugar-apples.
Both Raw Sugar-apples and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 500 kcal.
Both Raw Sugar-apples as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Sugar-apples vs Canned Kidney Beans:

Canned All Types Kidney Beans contain 1.6 times more Calcium, 1.8 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 3.1 times more Phosphorus, 1.7 times more Selenium, 36.8 times more Sodium and 5.1 times more Zinc than Raw Sugar-apples.
Both Raw Sugar-apples and Canned All Types Kidney Beans have similar amounts of Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Sugar-apples have 1.5 times more Carbohydrate than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain more Omega 3 and 2.8 times more Protein than Raw Sugar-apples.
Both Raw Sugar-apples and Canned All Types Kidney Beans have similar amounts of Energy and Fiber per 500 kcal.
Both Raw Sugar-apples as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sugar-applesVS TamarindsCanned Kidney BeansVS TamarindsSugar-applesVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Sugar-applesVS Canned Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Sugar-apples or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: