Comparing Nutrients in 14 ounces Apricots, dehydrated (low-moisture), sulfured, stewed VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Apricots, dehydrated (low-moisture), sulfured, stewed	6%	2%	92%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Apricots, dehydrated (low-moisture), sulfured, stewed	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	NA	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 129g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	NA	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	NA	45% 17g	38g per day for Men 19-50 years
Protein	13.7% 7.66g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Apricots, dehydrated (low-moisture), sulfured, stewed	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	97% 873μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.4% 6.47mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	22.6% 0.29mg	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	2% 7.94μg	35.7% 143μg	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	31.3% 28mg	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	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, dehydrated (low-moisture), sulfured, stewed	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	9.53% 95mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	59.5% 0.54mg	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	123% 9.84mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	29% 0.67mg	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	35% 246mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	85% 2889mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	NA	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	6.82% 252g	8.37% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, dehydrated (low-moisture), sulfured, stewed VS Canned Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Apricots, dehydrated (low-moisture), sulfured, stewed versus 14 oz of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Apricots, dehydrated (low-moisture), sulfured, stewed vs Canned Kidney Beans:

• 14 ounces of Apricots, dehydrated (low-moisture), sulfured, stewed have 1.3 times more Vitamin B2, 4 times more Vitamin B3, 3.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 5.9 times more Vitamin C than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 8.9 times more Vitamin B1 and 18 times more Vitamin B9 than Apricots, dehydrated (low-moisture), sulfured, stewed.
• 14 ounces of Apricots, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B1 and Vitamin B9
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Apricots, dehydrated (low-moisture), sulfured, stewed as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Apricots, dehydrated (low-moisture), sulfured, stewed vs Canned Kidney Beans:

• 14 ounces of Apricots, dehydrated (low-moisture), sulfured, stewed have 1.7 times more Copper, 2.1 times more Iron and 3.1 times more Potassium than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 1.4 times more Calcium, 1.5 times more Phosphorus and 59.2 times more Sodium than Apricots, dehydrated (low-moisture), sulfured, stewed.
• Both Apricots, dehydrated (low-moisture), sulfured, stewed and Canned Kidney Beans contain similar levels of Magnesium, Manganese and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Apricots, dehydrated (low-moisture), sulfured, stewed have 1.5 times more Energy and 2.2 times more Carbohydrate than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 2.7 times more Protein than Apricots, dehydrated (low-moisture), sulfured, stewed.
• Both Apricots, dehydrated (low-moisture), sulfured, stewed as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.