Comparing Nutrients in 14 ounces Raw Sulfured Dried Apricots VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apricots	5%	2%	93%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Raw Sulfured Dried Apricots	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	33% 957kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	191% 249g	69.6% 90g	130g per day for Men 19-50 years
Sugars	293% 212g	1.75% 1.27g	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	68.4% 49.6g	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	% 131g	NA	g per day for Men 19-50 years
Sucrose	% 31.3g	NA	g per day for Men 19-50 years
Fiber	76.2% 29g	67% 25.4g	38g per day for Men 19-50 years
Protein	24% 13.5g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apricots	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	79.4% 714μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.2% 10.3mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	36.6% 0.48mg	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	9.92% 39.7μg	129% 516μg	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	4.4% 3.97mg	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	115% 17mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apricots	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	22% 218mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	95% 0.86mg	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	132% 10.6mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	74.2% 1.7mg	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	40.3% 282mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	136% 4612mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	3.3% 123g	7.2% 266g	3700g per day for Men 19-50 years

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

• Raw Sulfured Dried Apricots have more Vitamin A, 1.3 times more Vitamin B2, 4.5 times more Vitamin B3, 2.3 times more Vitamin B5 and 144.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10.7 times more Vitamin B1, 13 times more Vitamin B9 and 2.7 times more Vitamin K than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 and Vitamin C per 14 oz.
• Both Raw Sulfured Dried Apricots as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Raw Sulfured Dried Apricots vs Boiled Kidney Beans:

• Raw Sulfured Dried Apricots have 1.6 times more Calcium, 1.6 times more Copper, 2.9 times more Potassium and 2 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 2.6 times more Zinc and 2.2 times more Water than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Boiled All Types Kidney Beans have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sulfured Dried Apricots have 1.9 times more Energy, 2.7 times more Carbohydrate and 167 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3 and 2.6 times more Protein than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Boiled All Types Kidney Beans have similar amounts of Fiber per 14 oz.
• Both Raw Sulfured Dried Apricots as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.