Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Apples, dried, sulfured, stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Apples, dried, sulfured, stewed, without added sugar	1%	1%	98%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Apples, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Energy	12.7% 367kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.3g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	83.3% 60.4g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Apples, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	2.27% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	17.4% 0.23mg	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	26% 104μg	0% 0μg	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	4.03% 3.63mg	5.04% 4.54mg	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	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Apples, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Calcium	13% 132mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	22% 0.2mg	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	71% 5.67mg	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	4.14% 0.095mg	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	68.7% 481mg	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	9.56% 354g	10.3% 382g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Apples, dried, sulfured, stewed, without added sugar per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney Beans with Liquids versus 1 lb of Apples, dried, sulfured, stewed, without added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans with Liquids vs Apples, dried, sulfured, stewed, without added sugar:

• 1 pound of Canned Red Kidney Beans with Liquids has 17.7 times more Vitamin B1, 3.5 times more Vitamin B2, 3.8 times more Vitamin B3, 2.3 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin B9 and 5.9 times more Vitamin K than Apples, dried, sulfured, stewed, without added sugar.
• 1 pound of Apples, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Apples, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Canned Red Kidney Beans with Liquids vs Apples, dried, sulfured, stewed, without added sugar:

• 1 pound of Canned Red Kidney Beans with Liquids has 9.7 times more Calcium, 3.3 times more Copper, 3.8 times more Iron, 7.5 times more Magnesium, 13.9 times more Manganese, 11.8 times more Phosphorus, 2.5 times more Potassium, 3.7 times more Selenium, 12.8 times more Sodium and 12.4 times more Zinc than Apples, dried, sulfured, stewed, without added sugar.
• Both Canned Red Kidney Beans with Liquids and Apples, dried, sulfured, stewed, without added sugar contain similar levels of Water per one pound.
• 1 pound of Apples, dried, sulfured, stewed, without added sugar lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 1.4 times more Energy, 12.8 times more Omega 3, 2.2 times more Fiber and 23.7 times more Protein than Apples, dried, sulfured, stewed, without added sugar.
• While 1 lb of Apples, dried, sulfured, stewed, without added sugar contains 7.2 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Apples, dried, sulfured, stewed, without added sugar offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Apples, dried, sulfured, stewed, without added sugar provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Kidney Beans Solids and Liquids as well as Apples, dried, sulfured, stewed, without added sugar provide inadequate amounts of Omega 6 in one pound.