Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Apples

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Apples	2%	3%	95%

Macro Nutrients

	Boiled California Red Kidney Beans	Apples	Recommended Dietary Allowance
Energy	42.8% 1240kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	106% 138g	130g per day for Men 19-50 years
Sugars	NA	143% 104g	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	81.4% 59g	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	% 24.3g	g per day for Men 19-50 years
Sucrose	NA	% 20.7g	g per day for Men 19-50 years
Fiber	245% 93g	63% 24g	38g per day for Men 19-50 years
Protein	163% 91g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	31.5% 0.41mg	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	185% 740μg	7.5% 30μg	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	51% 46mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Apples	Recommended Dietary Allowance
Calcium	66% 660mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.83% 33μg	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	373% 30mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	15.2% 0.35mg	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	196% 1370mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	18% 669g	23% 856g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Apples per 1 kg

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

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

• 1 kilogram of Boiled California Red Kidney Beans has 7.6 times more Vitamin B1, 2.4 times more Vitamin B2, 5.9 times more Vitamin B3, 3.6 times more Vitamin B5, 2.5 times more Vitamin B6 and 24.7 times more Vitamin B9 than Apples.
• While 1 kg of Raw Apples with skin contains 3.8 times more Vitamin C than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 1 kilogram of Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Raw Apples with skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled California Red Kidney Beans has 11 times more Calcium, 10.7 times more Copper, 24.8 times more Iron, 9.6 times more Magnesium, 9.1 times more Manganese, 12.5 times more Phosphorus, 3.9 times more Potassium, more Selenium and 21.5 times more Zinc than Apples.
• While 1 kg of Raw Apples with skin contains 1.3 times more Water than Boiled California Red Kidney Beans.
• 1 kilogram of Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 2.4 times more Energy, 3.6 times more Omega 3, 1.6 times more Carbohydrate, 3.9 times more Fiber and 35.1 times more Protein than Apples.
• 1 kilogram of Apples provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled California Red Kidney Beans as well as Raw Apples with skin provide inadequate amounts of Omega 6 in one kilogram.