Comparing Nutrients in 1 kilogram 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	110% 3200kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	638% 829g	172% 224g	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	245% 93g	38g per day for Men 19-50 years
Protein	87.5% 49g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dehydrated Apricots	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	703% 6330μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	224% 35.8mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	400% 5.2mg	80% 1.04mg	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	10% 40μg	185% 740μg	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	106% 95mg	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	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	61% 610mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	640% 5.76mg	321% 2.9mg	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	789% 63mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	138% 3.18mg	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	224% 1570mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	544% 18500mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	2.03% 75g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.