Comparing Nutrients in 1 kilogram Apples VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Apples	Canned Kidney Beans	Recommended Dietary Allowance
Energy	18% 520kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	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	106% 138g	112% 145g	130g per day for Men 19-50 years
Sugars	143% 104g	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	81.4% 59g	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	% 24.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 20.7g	% 18.5g	g per day for Men 19-50 years
Fiber	63% 24g	113% 43g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Apples	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	14% 0.17mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	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	7.5% 30μg	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	51% 46mg	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	12% 1.8mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	6% 60mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.83% 33μg	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	15% 1.2mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	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	15.7% 110mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	23% 856g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Apples vs Canned Kidney Beans:

• Raw Apples with skin have 3.8 times more Vitamin C and 9 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6.8 times more Vitamin B1, 2 times more Vitamin B2, 4.5 times more Vitamin B3, 2.3 times more Vitamin B5, 1.8 times more Vitamin B6, 12 times more Vitamin B9 and 1.9 times more Vitamin K than Raw Apples with skin.
• Both Raw Apples with skin as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Apples vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 5.7 times more Calcium, 5 times more Copper, 9.8 times more Iron, 5.4 times more Magnesium, 4.8 times more Manganese, 8.2 times more Phosphorus, 2.2 times more Potassium, more Selenium, 296 times more Sodium and 11.5 times more Zinc than Raw Apples with skin.
• Both Raw Apples with skin and Canned All Types Kidney Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Apples with skin have 5.6 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Energy, 9.1 times more Omega 3, 1.8 times more Fiber and 20.1 times more Protein than Raw Apples with skin.
• Both Raw Apples with skin and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Raw Apples with skin as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.