Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Sweetened Canned Applesauce

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Sweetened Canned Applesauce	1%	2%	97%

Macro Nutrients

	California Red Kidney Beans	Sweetened Canned Applesauce	Recommended Dietary Allowance
Energy	114% 3300kcal	23.4% 680kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	135% 175g	130g per day for Men 19-50 years
Sugars	NA	202% 147g	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	100% 72.7g	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	% 55g	g per day for Men 19-50 years
Sucrose	NA	% 10g	g per day for Men 19-50 years
Fiber	655% 249g	31.6% 12g	38g per day for Men 19-50 years
Protein	435% 244g	2.86% 1.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Sweetened Canned Applesauce	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	20.8% 0.27mg	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	985% 3940μg	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	50% 45mg	19% 17mg	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	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Sweetened Canned Applesauce	Recommended Dietary Allowance
Calcium	195% 1950mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	35.6% 0.32mg	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	1169% 94mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	13% 0.3mg	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	579% 4050mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	3.18% 118g	22% 820g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Sweetened Canned Applesauce per 1 kg

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

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Sweetened Canned Applesauce:

• 1 kilogram of California Red Kidney Beans has 31.1 times more Vitamin B1, 10 times more Vitamin B2, 28.6 times more Vitamin B3, 17.7 times more Vitamin B5, 14.7 times more Vitamin B6, 394 times more Vitamin B9 and 2.6 times more Vitamin C than Sweetened Canned Applesauce.
• 1 kilogram of Sweetened Canned Applesauce have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as Sweetened Canned Applesauce no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Sweetened Canned Applesauce:

• 1 kilogram of California Red Kidney Beans has 65 times more Calcium, 34.4 times more Copper, 77.9 times more Iron, 53.3 times more Magnesium, 33.3 times more Manganese, 67.5 times more Phosphorus, 19.9 times more Potassium, 10.7 times more Selenium and 85 times more Zinc than Sweetened Canned Applesauce.
• While 1 kg of Sweetened Canned Applesauce no Salt contains 7 times more Water than Raw California Red Kidney Beans.
• 1 kilogram of Sweetened Canned Applesauce lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 4.9 times more Energy, 9.3 times more Omega 3, 3.4 times more Carbohydrate, 20.8 times more Fiber and 152.3 times more Protein than Sweetened Canned Applesauce.
• 1 kilogram of Sweetened Canned Applesauce provide inadequate amounts of Omega 3 and Protein
• Both Raw California Red Kidney Beans as well as Sweetened Canned Applesauce no Salt provide inadequate amounts of Omega 6 in one kilogram.