Comparing Nutrients in 1 pound Gala Apples VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Gala Apples	2%	2%	96%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Gala Apples	California Red Kidney Beans	Recommended Dietary Allowance
Energy	8.9% 259kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	NA	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	NA	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.7% 62g	209% 271g	130g per day for Men 19-50 years
Sugars	65% 47g	NA	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	37% 27g	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	% 7.53g	NA	g per day for Men 19-50 years
Sucrose	% 12.6g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	297% 113g	38g per day for Men 19-50 years
Protein	2.02% 1.13g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Gala Apples	California 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	6.43% 0.077mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.13% 0.34mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	139% 1.8mg	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	3.4% 13.6μg	447% 1787μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	22.7% 20.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Gala Apples	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	554% 5mg	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	6.8% 0.54mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	197% 4.54mg	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	7.13% 50mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	10.5% 389g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Gala Apples VS California Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Gala Apples vs California Red Kidney Beans:

• 1 lb of Raw California Red Kidney Beans contains 31.1 times more Vitamin B1, 7.6 times more Vitamin B2, 27.5 times more Vitamin B3, 14.2 times more Vitamin B5, 8.1 times more Vitamin B6 and 131.3 times more Vitamin B9 than Raw Gala Apples with skin.
• 1 pound of Gala Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Gala Apples with skin as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Gala Apples vs California Red Kidney Beans:

• 1 pound of Gala Apples has 7.3 times more Water than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 27.9 times more Calcium, 52.4 times more Copper, 77.9 times more Iron, 32 times more Magnesium, 27 times more Manganese, 36.8 times more Phosphorus, 13.8 times more Potassium, more Selenium and 51 times more Zinc than Raw Gala Apples with skin.
• 1 pound of Gala Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw California Red Kidney Beans contains 5.8 times more Energy, 4.4 times more Carbohydrate, 10.8 times more Fiber and 97.5 times more Protein than Raw Gala Apples with skin.
• 1 pound of Gala Apples provide inadequate amounts of Energy and Protein