Comparing Nutrients in 300 calories Granny Smith Apples VS Canned Kidney Beans

Weight per 300 calories

• Granny Smith Apples: 517g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 1.4 times more energy per unit of mass than Raw Granny Smith Apples with skin , which is average in comparison to other foods. Granny Smith Apples having low energy density.

Discover which food has more nutrients per 300 calories - Granny Smith Apples or Canned Kidney Beans?

Macros Ratio

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

Macro Nutrients

	Granny Smith Apples	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	NA	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.4g	40% 51.8g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	9.1% 6.6g	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	35.7% 26g	0% 0g	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	% 13.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 10g	% 6.6g	g per day for Men 19-50 years
Fiber	38% 14.5g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	4.06% 2.28g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Granny Smith Apples	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.87% 26μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.2% 0.098mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.95% 0.13mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.07% 0.65mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	20.3% 0.26mg	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	3.88% 15.5μg	32% 129μg	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	4.76% 4.3mg	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	6.2% 0.93mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.8% 16.6μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Granny Smith Apples	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.6% 26mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	53.6% 0.48mg	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	9.7% 0.78mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	6.16% 26mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	9.9% 0.23mg	26% 0.6mg	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	8.87% 62mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	18.3% 621mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	0.94% 0.52μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.34% 5.17mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	12% 442g	7.53% 279g	3700g per day for Men 19-50 years

Granny Smith Apples VS Canned Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Granny Smith Apples or Canned Kidney Beans?

Lets compare vitamin content per 300 calories of Granny Smith Apples vs Canned Kidney Beans:

• 300 calories of Granny Smith Apples have 13 times more Vitamin E than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 4.2 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 8.3 times more Vitamin B9 than Raw Granny Smith Apples with skin .
• Both Granny Smith Apples and Canned Kidney Beans provide similar amounts of Vitamin K per 300 calories.
• 300 calories of Granny Smith Apples have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• 300 calories of Canned Kidney Beans have insufficient amounts of Vitamin E

Comparing minerals per 300 calories for Granny Smith Apples vs Canned Kidney Beans:

• 300 calories of Granny Smith Apples have 1.6 times more Water than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 4.7 times more Calcium, 3 times more Copper, 5.4 times more Iron, 3.7 times more Magnesium, 2.6 times more Manganese, 5.2 times more Phosphorus, 1.4 times more Potassium, 204.4 times more Sodium and 7.9 times more Zinc than Raw Granny Smith Apples with skin .
• 300 calories of Granny Smith Apples lack sufficient amounts of Calcium and Zinc
• Both Raw Granny Smith Apples with skin as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Granny Smith Apples have 1.4 times more Carbohydrate, 7.5 times more Sugars and more Fructose than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 8.2 times more Protein than Raw Granny Smith Apples with skin .
• Both Granny Smith Apples and Canned Kidney Beans offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Granny Smith Apples provide inadequate amounts of Protein