Comparing Nutrients in 1 pound Canned Applesauce VS California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Canned Applesauce	California Red Kidney Beans	Recommended Dietary Allowance
Energy	6.57% 191kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	209% 271g	130g per day for Men 19-50 years
Sugars	58.7% 42.6g	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	36.8% 26.7g	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	% 10.4g	NA	g per day for Men 19-50 years
Sucrose	% 5.13g	NA	g per day for Men 19-50 years
Fiber	13% 5g	297% 113g	38g per day for Men 19-50 years
Protein	1.38% 0.77g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Canned Applesauce	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	9.83% 0.12mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.42% 0.12mg	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	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.04% 4.54mg	22.7% 20.4mg	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	4.84% 0.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Applesauce	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.8% 18mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	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	13% 1.04mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	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	3.24% 22.7mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	9.87% 336mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	11% 400g	1.44% 53.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Applesauce 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 Canned Applesauce vs California Red Kidney Beans:

• 1 lb of Raw California Red Kidney Beans contains 20.3 times more Vitamin B1, 7.3 times more Vitamin B2, 24.5 times more Vitamin B3, 19 times more Vitamin B5, 14.7 times more Vitamin B6, 131.3 times more Vitamin B9 and 4.5 times more Vitamin C than Applesauce, canned with no added sugar.
• 1 pound of Canned Applesauce have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Applesauce, canned with no added sugar as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Applesauce has 7.5 times more Water than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 48.8 times more Calcium, 40.7 times more Copper, 40.7 times more Iron, 53.3 times more Magnesium, 40 times more Manganese, 81 times more Phosphorus, 20.1 times more Potassium, 10.7 times more Selenium and 85 times more Zinc than Applesauce, canned with no added sugar.
• 1 pound of Canned Applesauce lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw California Red Kidney Beans contains 7.9 times more Energy, 28 times more Omega 3, 5.3 times more Carbohydrate, 22.6 times more Fiber and 143.4 times more Protein than Applesauce, canned with no added sugar.
• 1 pound of Canned Applesauce provide inadequate amounts of Energy, Omega 3 and Protein
• Both Applesauce, canned with no added sugar as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.