Comparing Nutrients in 1 pound Apricots VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Apricots	10%	7%	83%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Apricots	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	7.5% 218kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.8% 50.4g	76.2% 99g	130g per day for Men 19-50 years
Sugars	58% 42g	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	5.9% 4.26g	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	% 10.8g	NA	g per day for Men 19-50 years
Sucrose	% 26.6g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	111% 42g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Apricots	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	48.4% 435μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.24mg	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	10.2% 41μg	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	50.4% 45.4mg	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	27% 4.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.9% 59mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	39.3% 0.35mg	132% 1.2mg	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	22% 1.77mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	50.3% 1.16mg	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	15% 104mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	50.4% 1715mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	10.6% 392g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots VS Boiled Royal Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Apricots vs Boiled Royal Red Kidney Beans:

• 1 pound of Apricots has more Vitamin A and 8.3 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 3.2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.9 times more Vitamin B6 and 8.2 times more Vitamin B9 than Raw Apricots.
• Both Apricots and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Apricots as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Apricots vs Boiled Royal Red Kidney Beans:

• 1 pound of Apricots has 1.3 times more Water than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 3.4 times more Calcium, 3.4 times more Copper, 7.1 times more Iron, 4.2 times more Magnesium, 3.3 times more Manganese, 6.2 times more Phosphorus, 1.5 times more Potassium, 12 times more Selenium and 4.5 times more Zinc than Raw Apricots.
• 1 pound of Apricots lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Royal Red Kidney Beans contains 2.6 times more Energy, more Omega 3, 2 times more Carbohydrate, 4.7 times more Fiber and 6.8 times more Protein than Raw Apricots.
• 1 pound of Apricots provide inadequate amounts of Energy and Omega 3
• Both Raw Apricots as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.