Comparing Nutrients in 14 ounces Raw Sulfured Dried Apples VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apples	1%	1%	98%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Raw Sulfured Dried Apples	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	33.3% 964kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	68.4% 89g	130g per day for Men 19-50 years
Sugars	313% 227g	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	91% 34.5g	97% 37g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apples	Boiled California 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	0% 0mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.68mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	31.8% 0.41mg	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	0% 0μg	73.4% 294μg	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	17% 15.5mg	5.3% 4.76mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apples	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	84.2% 0.76mg	127% 1.15mg	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	69.5% 5.56mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	55% 1.26mg	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	21.5% 151mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	23% 345mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	3.4% 126g	7.18% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Sulfured Dried Apples VS Boiled California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Raw Sulfured Dried Apples versus 14 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Raw Sulfured Dried Apples vs Boiled California Red Kidney Beans:

• 14 ounces of Raw Sulfured Dried Apples have 2.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B6 and 3.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain more Vitamin B1 and more Vitamin B9 than Raw Sulfured Dried Apples.
• Both Raw Sulfured Dried Apples and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Raw Sulfured Dried Apples have insufficient amounts of Vitamin B1 and Vitamin B9
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Sulfured Dried Apples as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Raw Sulfured Dried Apples vs Boiled California Red Kidney Beans:

• 14 ounces of Raw Sulfured Dried Apples have 21.8 times more Sodium than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 4.7 times more Calcium, 1.5 times more Copper, 2.1 times more Iron, 3 times more Magnesium, 3.5 times more Manganese, 3.6 times more Phosphorus and 4.3 times more Zinc than Raw Sulfured Dried Apples.
• Both Raw Sulfured Dried Apples and Boiled California Red Kidney Beans contain similar levels of Potassium and Selenium per 14 ounces.
• 14 ounces of Raw Sulfured Dried Apples lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raw Sulfured Dried Apples have 2 times more Energy and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 2 times more Omega 3 and 9.8 times more Protein than Raw Sulfured Dried Apples.
• Both Raw Sulfured Dried Apples and Boiled California Red Kidney Beans offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Raw Sulfured Dried Apples provide inadequate amounts of Omega 3 and Protein
• Both Raw Sulfured Dried Apples as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.