Comparing Nutrients in 1 pound Raw Sulfured Dehydrated Apricots VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dehydrated Apricots	5%	2%	93%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Raw Sulfured Dehydrated Apricots	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	50% 1451kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.23% 0.55g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	289% 376g	78% 102g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	111% 42g	38g per day for Men 19-50 years
Protein	39.7% 22.2g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dehydrated Apricots	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	319% 2871μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16.2mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	181% 2.36mg	36.3% 0.47mg	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	4.54% 18μg	84% 336μg	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	48% 43mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dehydrated Apricots	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	27.7% 277mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	290% 2.6mg	146% 1.3mg	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	358% 28.6mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	72.8% 1.67mg	62.7% 1.44mg	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	102% 712mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	247% 8391mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.92% 34g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Raw Sulfured Dehydrated Apricots vs Boiled California Red Kidney Beans:

• Raw Sulfured Dehydrated Apricots have more Vitamin A, 2.4 times more Vitamin B2, 6.6 times more Vitamin B3, 4.9 times more Vitamin B5, 5 times more Vitamin B6 and 7.9 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3 times more Vitamin B1 and 18.5 times more Vitamin B9 than Raw Sulfured Dehydrated Apricots.
• Both Raw Sulfured Dehydrated Apricots as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Raw Sulfured Dehydrated Apricots vs Boiled California Red Kidney Beans:

• Raw Sulfured Dehydrated Apricots have 2 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium and 4.4 times more Potassium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 8.9 times more Water than Raw Sulfured Dehydrated Apricots.
• Both Raw Sulfured Dehydrated Apricots and Boiled California Red Kidney Beans have similar amounts of Calcium, Manganese, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Sulfured Dehydrated Apricots have 2.6 times more Energy and 3.7 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Protein than Raw Sulfured Dehydrated Apricots.
• Both Raw Sulfured Dehydrated Apricots as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.