Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Fruit butters, apple

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Fruit butters, apple	1%	2%	97%

Macro Nutrients

	Boiled Kidney Beans	Fruit butters, apple	Recommended Dietary Allowance
Energy	43.8% 1270kcal	59.7% 1730kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	327% 425g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	487% 353g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	155% 86.7g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Fruit butters, apple	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	4.75% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	28.5% 0.37mg	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	2.5% 10μg	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	6.67% 6mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Fruit butters, apple	Recommended Dietary Allowance
Calcium	35% 350mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	89% 0.8mg	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	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	137% 3.15mg	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	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	26.8% 910mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	18% 669g	15.3% 565g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Fruit butters, apple:

• Boiled All Types Kidney Beans have 17.8 times more Vitamin B1, 3.1 times more Vitamin B2, 7.6 times more Vitamin B3, 4.5 times more Vitamin B5, 3.2 times more Vitamin B6, 130 times more Vitamin B9, 2 times more Vitamin C and 9.3 times more Vitamin K than Fruit butters, apple.
• Both Boiled All Types Kidney Beans as well as Fruit butters, apple have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Fruit butters, apple:

• Boiled All Types Kidney Beans have 2.5 times more Calcium, 2.7 times more Copper, 7.2 times more Iron, 10.5 times more Magnesium, 1.4 times more Manganese, 17.3 times more Phosphorus, 4.5 times more Potassium, 2.8 times more Selenium and 16.7 times more Zinc than Fruit butters, apple.
• While Fruit butters, apple contain 15 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Fruit butters, apple have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 10 times more Omega 3, 4.3 times more Fiber and 22.2 times more Protein than Fruit butters, apple.
• While Fruit butters, apple contain 1.4 times more Energy, 1.9 times more Carbohydrate and 110.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Fruit butters, apple have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.