Comparing Nutrients in 1 pound Canned Kidney Beans VS Raw Sulfured Dehydrated Apricots

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Raw Sulfured Dehydrated Apricots	5%	2%	93%

Macro Nutrients

	Canned Kidney Beans	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Energy	13% 381kcal	50% 1451kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.61% 0.2g	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	3.23% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	289% 376g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	NA	38g per day for Men 19-50 years
Protein	42.3% 23.7g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Vitamin A	NA	319% 2871μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	101% 16.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	181% 2.36mg	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	4.54% 18μg	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	6.05% 5.44mg	48% 43mg	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	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Calcium	15.4% 154mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	290% 2.6mg	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	358% 28.6mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	72.8% 1.67mg	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	102% 712mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	247% 8391mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Raw Sulfured Dehydrated Apricots per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Kidney Beans versus 1 lb of Raw Sulfured Dehydrated Apricots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Canned Kidney Beans has 2.7 times more Vitamin B1 and 9 times more Vitamin B9 than Raw Sulfured Dehydrated Apricots.
• While 1 lb of Raw Sulfured Dehydrated Apricots contains 2.9 times more Vitamin B2, 8.7 times more Vitamin B3, 7.8 times more Vitamin B5, 7 times more Vitamin B6 and 7.9 times more Vitamin C than Canned All Types Kidney Beans.
• 1 pound of Canned Kidney Beans have insufficient amounts of Vitamin C
• 1 pound of Raw Sulfured Dehydrated Apricots have insufficient amounts of Vitamin B9
• Both Canned All Types Kidney Beans as well as Raw Sulfured Dehydrated Apricots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Kidney Beans vs Raw Sulfured Dehydrated Apricots:

• 1 pound of Canned Kidney Beans has 22.8 times more Sodium and 10.4 times more Water than Raw Sulfured Dehydrated Apricots.
• While 1 lb of Raw Sulfured Dehydrated Apricots contains 1.8 times more Calcium, 4.3 times more Copper, 5.4 times more Iron, 2.3 times more Magnesium, 2.2 times more Manganese, 1.7 times more Phosphorus, 7.8 times more Potassium and 2.2 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Sulfured Dehydrated Apricots contains 3.8 times more Energy and 5.7 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Raw Sulfured Dehydrated Apricots offer comparable quantities of Protein per one pound.
• Both Canned All Types Kidney Beans as well as Raw Sulfured Dehydrated Apricots provide inadequate amounts of Omega 6 in one pound.