Comparing Nutrients in 14 ounces Raw Sulfured Dehydrated Apricots VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dehydrated Apricots	5%	2%	93%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Raw Sulfured Dehydrated Apricots	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	43.8% 1270kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	NA	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	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	253% 329g	68.4% 89g	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	NA	97% 37g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dehydrated Apricots	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	279% 2512μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.06mg	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	3.97% 16μg	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	42% 37.7mg	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	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

	Raw Sulfured Dehydrated Apricots	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	24.2% 242mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	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	313% 25mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	63.7% 1.46mg	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	89% 623mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	216% 7343mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	NA	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.8% 29.8g	7.18% 266g	3700g per day for Men 19-50 years

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

• Raw Sulfured Dehydrated Apricots have more Vitamin A, 2.4 times more Vitamin B2, 6.6 times more Vitamin B3, 4.9 times more Vitamin B5, 5 times more Vitamin B6 and 7.9 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3 times more Vitamin B1 and 18.5 times more Vitamin B9 than Raw Sulfured Dehydrated Apricots.
• Both Raw Sulfured Dehydrated Apricots as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Raw Sulfured Dehydrated Apricots vs Boiled California Red Kidney Beans:

• Raw Sulfured Dehydrated Apricots have 2 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium and 4.4 times more Potassium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 8.9 times more Water than Raw Sulfured Dehydrated Apricots.
• Both Raw Sulfured Dehydrated Apricots and Boiled California Red Kidney Beans have similar amounts of Calcium, Manganese, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sulfured Dehydrated Apricots have 2.6 times more Energy and 3.7 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Protein than Raw Sulfured Dehydrated Apricots.
• Both Raw Sulfured Dehydrated Apricots as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.