Comparing Nutrients in 100 calories California Red Kidney Beans VS Apricots, dehydrated (low-moisture), sulfured, stewed

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Apricots, dehydrated (low-moisture), sulfured, stewed: 79.4g

California Red Kidney Beans have 2.6 times more energy per 100g than Apricots, dehydrated (low-moisture), sulfured, stewed. It has high energy density when compared to other foods. Apricots, dehydrated (low-moisture), sulfured, stewed having average energy density.

Which food has more nutrients per 100 calories - California Red Kidney Beans or Apricots, dehydrated (low-moisture), sulfured, stewed?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Apricots, dehydrated (low-moisture), sulfured, stewed	6%	2%	92%

Macro Nutrients

	California Red Kidney Beans	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.042% 0.013g	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	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	20% 26g	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	NA	38g per day for Men 19-50 years
Protein	13% 7.4g	2.74% 1.53g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.4% 175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	0.86% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	4.1% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	7.43% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	9.83% 0.13mg	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	0.4% 1.6μg	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	6.26% 5.63mg	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	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	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Calcium	5.9% 59mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	20% 0.18mg	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	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	5% 0.12mg	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	7.03% 49.2mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	17% 578mg	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% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	1.36% 50.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Apricots, dehydrated (low-moisture), sulfured, stewed:

• Raw California Red Kidney Beans have 15.5 times more Vitamin B1, 1.2 times more Vitamin B2 and 75.2 times more Vitamin B9 than Apricots, dehydrated (low-moisture), sulfured, stewed.
• While Apricots, dehydrated (low-moisture), sulfured, stewed contain more Vitamin A, 2.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 4.1 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Apricots, dehydrated (low-moisture), sulfured, stewed have similar amounts of Vitamin B6 per 100 kcal.
• Both Raw California Red Kidney Beans as well as Apricots, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for California Red Kidney Beans vs Apricots, dehydrated (low-moisture), sulfured, stewed:

• Raw California Red Kidney Beans have 3.1 times more Calcium, 1.9 times more Copper, 1.4 times more Iron, 2.4 times more Magnesium, 2.6 times more Manganese, 2.5 times more Phosphorus and 2.5 times more Zinc than Apricots, dehydrated (low-moisture), sulfured, stewed.
• While Apricots, dehydrated (low-moisture), sulfured, stewed contain 1.3 times more Potassium and 14.2 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 calories:

• Raw California Red Kidney Beans have 4.8 times more Protein than Apricots, dehydrated (low-moisture), sulfured, stewed.
• While Apricots, dehydrated (low-moisture), sulfured, stewed contain 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Apricots, dehydrated (low-moisture), sulfured, stewed have similar amounts of Energy per 100 kcal.
• Both Raw California Red Kidney Beans as well as Apricots, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.