Comparing Nutrients in 1 pound Canned Kidney Beans VS Granny Smith Apples

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Granny Smith Apples	3%	3%	94%

Macro Nutrients

	Canned Kidney Beans	Granny Smith Apples	Recommended Dietary Allowance
Energy	13% 381kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	NA	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	47.5% 61.7g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	60% 43.5g	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	0% 0g	31.3% 22.7g	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	% 0g	% 12g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 8.75g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	3.56% 2g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Granny Smith Apples	Recommended Dietary Allowance
Vitamin A	NA	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	3.57% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	13% 0.17mg	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	41% 163μg	3.4% 13.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Granny Smith Apples	Recommended Dietary Allowance
Calcium	15.4% 154mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	15.6% 0.14mg	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	66.3% 5.3mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	8.68% 0.2mg	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	58.3% 408mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	9.57% 354g	10.5% 388g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Granny Smith Apples per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Granny Smith Apples:

• 1 pound of Canned Kidney Beans has 6.1 times more Vitamin B1, 2 times more Vitamin B2, 3.3 times more Vitamin B3, 2.5 times more Vitamin B5, 2 times more Vitamin B6, 12 times more Vitamin B9 and 1.3 times more Vitamin K than Granny Smith Apples.
• 1 pound of Granny Smith Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Canned All Types Kidney Beans as well as Raw Granny Smith Apples with skin have insufficient amounts of Vitamin E in one pound.

Comparing minerals per 1 pound for Canned Kidney Beans vs Granny Smith Apples:

• 1 pound of Canned Kidney Beans has 6.8 times more Calcium, 4.4 times more Copper, 7.8 times more Iron, 5.4 times more Magnesium, 3.8 times more Manganese, 7.5 times more Phosphorus, 2 times more Potassium, 296 times more Sodium and 11.5 times more Zinc than Granny Smith Apples.
• Both Canned Kidney Beans and Granny Smith Apples contain similar levels of Water per one pound.
• 1 pound of Granny Smith Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Canned All Types Kidney Beans as well as Raw Granny Smith Apples with skin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Kidney Beans has 1.4 times more Energy, 1.5 times more Fiber and 11.9 times more Protein than Granny Smith Apples.
• While 1 lb of Raw Granny Smith Apples with skin contains 5.2 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Granny Smith Apples offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Granny Smith Apples provide inadequate amounts of Protein