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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Raw Sulfured Dehydrated Apples	1%	1%	98%

Macro Nutrients

	California Red Kidney Beans	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Energy	51.6% 1497kcal	54% 1569kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	3.76% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	326% 424g	130g per day for Men 19-50 years
Sugars	NA	508% 368g	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	297% 113g	148% 56.2g	38g per day for Men 19-50 years
Protein	197% 111g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	98% 1.27mg	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	447% 1787μg	1.13% 4.54μg	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	22.7% 20.4mg	11% 9.98mg	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	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Calcium	88.5% 885mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	137% 1.23mg	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	530% 42.4mg	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	25.2% 0.58mg	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	262% 1837mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	85.4% 2903mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	37.5% 562mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Raw Sulfured Dehydrated Apples per 1 lb

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

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

• 1 pound of California Red Kidney Beans has 11.5 times more Vitamin B1, 1.7 times more Vitamin B2, 3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 394 times more Vitamin B9 and 2 times more Vitamin C than Raw Sulfured Dehydrated Apples.
• 1 pound of Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin B9
• Both Raw California Red Kidney Beans as well as Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of California Red Kidney Beans has 10.3 times more Calcium, 4.1 times more Copper, 4.7 times more Iron, 7.3 times more Magnesium, 7.8 times more Manganese, 7.4 times more Phosphorus, 2.3 times more Potassium, 1.8 times more Selenium and 8.8 times more Zinc than Raw Sulfured Dehydrated Apples.
• While 1 lb of Raw Sulfured Dehydrated Apples contains 11.3 times more Sodium than Raw California Red Kidney Beans.
• 1 pound of Raw Sulfured Dehydrated Apples lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 2.8 times more Omega 3, 2 times more Fiber and 18.5 times more Protein than Raw Sulfured Dehydrated Apples.
• While 1 lb of Raw Sulfured Dehydrated Apples contains 1.6 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Raw Sulfured Dehydrated Apples offer comparable quantities of Energy per one pound.
• 1 pound of Raw Sulfured Dehydrated Apples provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Raw Sulfured Dehydrated Apples provide inadequate amounts of Omega 6 in one pound.