Comparing Nutrients in 300 calories Fuji Apples VS California Red Kidney Beans

Weight per 300 calories

• Fuji Apples: 476g
• California Red Kidney Beans: 91g

Raw California Red Kidney Beans have 5.2 times more energy per unit of mass than Raw Fuji Apples with skin, which is high in comparison to other foods. Fuji Apples having low energy density.

Discover which food has more nutrients per 300 calories - Fuji Apples or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Fuji Apples	1%	3%	96%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Fuji Apples	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.86g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	NA	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	NA	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	NA	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.8% 72.5g	42% 54.4g	130g per day for Men 19-50 years
Sugars	76.7% 55.6g	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	42.5% 31g	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	% 14.3g	NA	g per day for Men 19-50 years
Sucrose	% 10.5g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Fuji Apples	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.06% 9.52μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.16% 0.062mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.52% 0.12mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.33mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.86% 0.24mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	27.8% 0.36mg	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	3.57% 14.3μg	89.5% 358μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	4.55% 4.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.7% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fuji Apples	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.33% 33.3mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	111% 1mg	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	5.95% 0.48mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	39.5% 0.91mg	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	8.84% 62mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	15.3% 519mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.76mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	11% 401g	0.29% 10.7g	3700g per day for Men 19-50 years

Fuji Apples VS California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fuji Apples or California Red Kidney Beans?

Lets compare vitamin content per 300 calories of Fuji Apples vs California Red Kidney Beans:

• 300 kcal of Raw California Red Kidney Beans contain 7.8 times more Vitamin B1, 1.6 times more Vitamin B2, 5.6 times more Vitamin B3, 2.9 times more Vitamin B5, 1.7 times more Vitamin B6 and 25.1 times more Vitamin B9 than Raw Fuji Apples with skin.
• 300 calories of Fuji Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Fuji Apples with skin as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Fuji Apples vs California Red Kidney Beans:

• 300 calories of Fuji Apples have 37.5 times more Water than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 5.3 times more Calcium, 8.4 times more Copper, 17.9 times more Iron, 6.1 times more Magnesium, 6.2 times more Manganese, 5.9 times more Phosphorus, 2.6 times more Potassium and 12.2 times more Zinc than Raw Fuji Apples with skin.
• 300 calories of Fuji Apples lack sufficient amounts of Calcium, Iron, Magnesium and Zinc
• Both Raw Fuji Apples with skin as well as Raw California Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fuji Apples have 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 2.3 times more Fiber and 23.3 times more Protein than Raw Fuji Apples with skin.
• Both Fuji Apples and California Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Fuji Apples provide inadequate amounts of Protein