Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Apricots, canned, light syrup pack, with skin, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Apricots, canned, light syrup pack, with skin, solids and liquids	3%	1%	96%

Macro Nutrients

	Boiled Kidney Beans	Apricots, canned, light syrup pack, with skin, solids and liquids	Recommended Dietary Allowance
Energy	43.8% 1270kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	127% 165g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	205% 149g	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	168% 64g	42% 16g	38g per day for Men 19-50 years
Protein	155% 86.7g	9.46% 5.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Apricots, canned, light syrup pack, with skin, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	41.5% 0.54mg	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	325% 1300μg	5% 20μg	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	13.3% 12mg	30% 27mg	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	2% 0.3mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Apricots, canned, light syrup pack, with skin, solids and liquids	Recommended Dietary Allowance
Calcium	35% 350mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	87.8% 0.79mg	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	278% 22mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	22.6% 0.52mg	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	197% 1380mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	40.6% 1380mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	18% 669g	22.3% 826g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Apricots, canned, light syrup pack, with skin, solids and liquids:

• Boiled All Types Kidney Beans have 10 times more Vitamin B1, 2.9 times more Vitamin B2, 1.9 times more Vitamin B3, 2.4 times more Vitamin B5, 2.2 times more Vitamin B6, 65 times more Vitamin B9 and 3.8 times more Vitamin K than Apricots, canned, light syrup pack, with skin, solids and liquids.
• While Apricots, canned, light syrup pack, with skin, solids and liquids contain more Vitamin A, 2.3 times more Vitamin C and 20 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Apricots, canned, light syrup pack, with skin, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Apricots, canned, light syrup pack, with skin, solids and liquids:

• Boiled All Types Kidney Beans have 3.2 times more Calcium, 2.7 times more Copper, 5.7 times more Iron, 5.3 times more Magnesium, 8.3 times more Manganese, 10.6 times more Phosphorus, 2.9 times more Potassium, 11 times more Selenium and 9.1 times more Zinc than Apricots, canned, light syrup pack, with skin, solids and liquids.
• Both Boiled All Types Kidney Beans and Apricots, canned, light syrup pack, with skin, solids and liquids have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2 times more Energy, more Omega 3, 1.4 times more Carbohydrate, 4 times more Fiber and 16.4 times more Protein than Apricots, canned, light syrup pack, with skin, solids and liquids.
• While Apricots, canned, light syrup pack, with skin, solids and liquids contain 46.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Apricots, canned, light syrup pack, with skin, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.