Comparing Nutrients in 1 pound Apples, dried, sulfured, stewed, without added sugar VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Apples, dried, sulfured, stewed, without added sugar	1%	1%	98%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Apples, dried, sulfured, stewed, without added sugar	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	8.9% 259kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.5g	79.6% 103g	130g per day for Men 19-50 years
Sugars	83.3% 60.4g	2% 1.45g	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	24% 9.07g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	1.8% 1g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Apples, dried, sulfured, stewed, without added sugar	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.27% 0.027mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.17% 0.26mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	42% 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	0% 0μg	147% 590μg	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	5.04% 4.54mg	6.05% 5.44mg	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	3.63% 0.54mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples, dried, sulfured, stewed, without added sugar	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	122% 1.1mg	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	18.7% 1.5mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	94% 2.16mg	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	5.83% 41mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	10.3% 382g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples, dried, sulfured, stewed, without added sugar VS Boiled Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Apples, dried, sulfured, stewed, without added sugar versus 1 lb of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Apples, dried, sulfured, stewed, without added sugar vs Boiled Red Kidney Beans:

• 1 lb of Boiled Red Kidney Beans contains 26.7 times more Vitamin B1, 3.1 times more Vitamin B2, 4.5 times more Vitamin B3, 3.9 times more Vitamin B5, 2.4 times more Vitamin B6, more Vitamin B9 and 12 times more Vitamin K than Apples, dried, sulfured, stewed, without added sugar.
• 1 pound of Apples, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Apples, dried, sulfured, stewed, without added sugar as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Apples, dried, sulfured, stewed, without added sugar vs Boiled Red Kidney Beans:

• 1 pound of Apples, dried, sulfured, stewed, without added sugar has 1.3 times more Water than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 9.3 times more Calcium, 5.5 times more Copper, 8.9 times more Iron, 11.3 times more Magnesium, 22.7 times more Manganese, 15.8 times more Phosphorus, 3.8 times more Potassium, 4 times more Selenium and 21.4 times more Zinc than Apples, dried, sulfured, stewed, without added sugar.
• 1 pound of Apples, dried, sulfured, stewed, without added sugar lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Apples, dried, sulfured, stewed, without added sugar has 41.6 times more Sugars than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 2.2 times more Energy, 42 times more Omega 3, 1.5 times more Carbohydrate, 3.7 times more Fiber and 39.4 times more Protein than Apples, dried, sulfured, stewed, without added sugar.
• 1 pound of Apples, dried, sulfured, stewed, without added sugar provide inadequate amounts of Energy, Omega 3 and Protein
• Both Apples, dried, sulfured, stewed, without added sugar as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.