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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Apricots, dehydrated (low-moisture), sulfured, stewed	6%	2%	92%

Macro Nutrients

	Boiled Red Kidney Beans	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Energy	17.4% 504kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	NA	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	100% 129g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	77.3% 29.4g	NA	38g per day for Men 19-50 years
Protein	61.4% 34.4g	13.7% 7.66g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 873μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	40.4% 6.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	49% 0.64mg	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	129% 516μg	2% 7.94μg	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	5.3% 4.76mg	31.3% 28mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Calcium	11% 111mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	100% 0.9mg	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	146% 11.7mg	123% 9.84mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	25% 0.58mg	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	80.5% 564mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	85% 2889mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	7.2% 266g	6.82% 252g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Boiled Red Kidney Beans have 12.3 times more Vitamin B1 and 65 times more Vitamin B9 than Apricots, dehydrated (low-moisture), sulfured, stewed.
• While 14 oz of Apricots, dehydrated (low-moisture), sulfured, stewed contain more Vitamin A, 2.8 times more Vitamin B3, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 5.9 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Apricots, dehydrated (low-moisture), sulfured, stewed provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Apricots, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Boiled Red Kidney Beans as well as Apricots, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Red Kidney Beans have 1.8 times more Magnesium, 3.3 times more Manganese, 2.3 times more Phosphorus and 2.7 times more Zinc than Apricots, dehydrated (low-moisture), sulfured, stewed.
• While 14 oz of Apricots, dehydrated (low-moisture), sulfured, stewed contain 1.8 times more Potassium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Apricots, dehydrated (low-moisture), sulfured, stewed contain similar levels of Calcium, Copper and Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Red Kidney Beans have 4.5 times more Protein than Apricots, dehydrated (low-moisture), sulfured, stewed.
• While 14 oz of Apricots, dehydrated (low-moisture), sulfured, stewed contain 1.4 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Apricots, dehydrated (low-moisture), sulfured, stewed offer comparable quantities of Energy per 14 ounces.
• Both Boiled Red Kidney Beans as well as Apricots, dehydrated (low-moisture), sulfured, stewed provide inadequate amounts of Omega 6 in 14 ounces.