Comparing Nutrients in 1 kilogram Apricots VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Apricots	10%	7%	83%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Apricots	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	16.6% 480kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	0% 0g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	4.53% 0.77g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.5% 111g	175% 228g	130g per day for Men 19-50 years
Sugars	127% 92g	4.4% 3.2g	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	13% 9.4g	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	% 23.7g	NA	g per day for Men 19-50 years
Sucrose	% 58.7g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	195% 74g	38g per day for Men 19-50 years
Protein	25% 14g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Apricots	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	107% 960μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	92% 1.2mg	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	22.5% 90μg	325% 1300μg	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	111% 100mg	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	59.3% 8.9mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	13% 130mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	269% 2.42mg	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	48.8% 3.9mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	207% 4.77mg	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	33% 230mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	76% 2590mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	23.3% 864g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Apricots versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Apricots vs Boiled Red Kidney Beans:

• 1 kilogram of Apricots has more Vitamin A, 8.3 times more Vitamin C and 29.7 times more Vitamin E than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 5.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B6, 14.4 times more Vitamin B9 and 2.5 times more Vitamin K than Raw Apricots.
• Both Apricots and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Apricots as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Apricots vs Boiled Red Kidney Beans:

• 1 kilogram of Apricots has 1.3 times more Water than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.2 times more Calcium, 3.1 times more Copper, 7.5 times more Iron, 4.5 times more Magnesium, 6.2 times more Manganese, 6.2 times more Phosphorus, 1.6 times more Potassium, 12 times more Selenium and 5.4 times more Zinc than Raw Apricots.
• 1 kilogram of Apricots lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Apricots has 28.9 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.6 times more Energy, more Omega 3, 2.1 times more Carbohydrate, 3.7 times more Fiber and 6.2 times more Protein than Raw Apricots.
• 1 kilogram of Apricots provide inadequate amounts of Energy and Omega 3
• Both Raw Apricots as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.