Comparing Nutrients in 1 kilogram Apples, canned, sweetened, sliced, drained, heated VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Apples, canned, sweetened, sliced, drained, heated	1%	5%	94%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Apples, canned, sweetened, sliced, drained, heated	Canned Kidney Beans	Recommended Dietary Allowance
Energy	23% 670kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 168g	112% 145g	130g per day for Men 19-50 years
Sugars	205% 148g	25.5% 18.5g	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	% 18.5g	g per day for Men 19-50 years
Fiber	52.6% 20g	113% 43g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Apples, canned, sweetened, sliced, drained, heated	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.06% 0.81mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.4% 0.32mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	57% 0.74mg	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	90% 360μg	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	2.22% 2mg	13.3% 12mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples, canned, sweetened, sliced, drained, heated	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4% 40mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	150% 1.35mg	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	30% 2.4mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	73% 1.68mg	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	8.57% 60mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	20.6% 700mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	22.2% 823g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples, canned, sweetened, sliced, drained, heated VS Canned Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Apples, canned, sweetened, sliced, drained, heated versus 1 kg of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Apples, canned, sweetened, sliced, drained, heated vs Canned Kidney Beans:

• 1 kg of Canned All Types Kidney Beans contains 12.9 times more Vitamin B1, 5.1 times more Vitamin B2, 5.1 times more Vitamin B3, 4.3 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin B9 and 6.8 times more Vitamin K than Apples, canned, sweetened, sliced, drained, heated.
• 1 kilogram of Apples, canned, sweetened, sliced, drained, heated have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Apples, canned, sweetened, sliced, drained, heated as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Apples, canned, sweetened, sliced, drained, heated vs Canned Kidney Beans:

• 1 kg of Canned All Types Kidney Beans contains 8.5 times more Calcium, 2.6 times more Copper, 4.9 times more Iron, 9 times more Magnesium, 15 times more Phosphorus, 3.4 times more Potassium, 98.7 times more Sodium and 9.2 times more Zinc than Apples, canned, sweetened, sliced, drained, heated.
• Both Apples, canned, sweetened, sliced, drained, heated and Canned Kidney Beans contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Apples, canned, sweetened, sliced, drained, heated lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Apples, canned, sweetened, sliced, drained, heated as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Apples, canned, sweetened, sliced, drained, heated has 8 times more Sugars than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 1.3 times more Energy, 3.7 times more Omega 3, 2.2 times more Fiber and 29 times more Protein than Apples, canned, sweetened, sliced, drained, heated.
• Both Apples, canned, sweetened, sliced, drained, heated and Canned Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Apples, canned, sweetened, sliced, drained, heated provide inadequate amounts of Omega 3 and Protein
• Both Apples, canned, sweetened, sliced, drained, heated as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.