Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Apples

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Apples	2%	3%	95%

Macro Nutrients

	Boiled Red Kidney Beans	Apples	Recommended Dietary Allowance
Energy	43.8% 1270kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	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	175% 228g	106% 138g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	195% 74g	63% 24g	38g per day for Men 19-50 years
Protein	155% 86.7g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	133% 1.6mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	12% 1.8mg	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 Red Kidney Beans	Apples	Recommended Dietary Allowance
Calcium	28% 280mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	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	368% 29.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	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	203% 1420mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	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	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	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 Red Kidney Beans VS Apples per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled 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 Red Kidney Beans vs Apples:

• 1 kilogram of Boiled Red Kidney Beans has 9.4 times more Vitamin B1, 2.2 times more Vitamin B2, 6.4 times more Vitamin B3, 3.6 times more Vitamin B5, 2.9 times more Vitamin B6, 43.3 times more Vitamin B9 and 3.8 times more Vitamin K than Apples.
• While 1 kg of Raw Apples with skin contains 3.8 times more Vitamin C than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• 1 kilogram of Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Boiled Red Kidney Beans as well as Raw Apples with skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Boiled Red Kidney Beans has 4.7 times more Calcium, 9 times more Copper, 24.5 times more Iron, 9 times more Magnesium, 13.6 times more Manganese, 12.9 times more Phosphorus, 3.8 times more Potassium, more Selenium and 26.8 times more Zinc than Apples.
• While 1 kg of Raw Apples with skin contains 1.3 times more Water than Boiled 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 Red Kidney Beans has 2.4 times more Energy, 18.7 times more Omega 3, 1.7 times more Carbohydrate, 3.1 times more Fiber and 33.3 times more Protein than Apples.
• While 1 kg of Raw Apples with skin contains 32.5 times more Sugars than Boiled Red Kidney Beans.
• 1 kilogram of Apples provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Red Kidney Beans as well as Raw Apples with skin provide inadequate amounts of Omega 6 in one kilogram.