Comparing Nutrients in 300 calories Red Delicious Apples VS Boiled Kidney Beans

Weight per 300 calories

• Red Delicious Apples: 509g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 2.2 times more energy per unit of mass than Raw Red Delicious Apples with skin , which is average in comparison to other foods. Red Delicious Apples having low energy density.

Which food has more nutrients per 300 calories - Red Delicious Apples or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Red Delicious Apples	2%	3%	95%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Red Delicious Apples	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.05% 1g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	NA	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	41.4% 54g	130g per day for Men 19-50 years
Sugars	73.5% 53.3g	1.04% 0.76g	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	41.4% 30g	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	% 13.8g	NA	g per day for Men 19-50 years
Sucrose	% 9.46g	NA	g per day for Men 19-50 years
Fiber	30.8% 11.7g	39.8% 15g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Red Delicious Apples	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.7% 15.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.36% 0.076mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.78% 0.13mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	22% 0.28mg	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	3.8% 15.3μg	76.8% 307μg	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	3.15% 2.83mg	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	8.14% 1.22mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13.2μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Delicious Apples	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3.05% 30.5mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	56.7% 0.51mg	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	7% 0.56mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	6.05% 25.4mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	7.5% 0.17mg	44% 1mg	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	8.7% 61mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	15.6% 529mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.34% 5.1mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	1.85% 0.2mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	11.7% 434g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Red Delicious Apples vs Boiled Kidney Beans:

• Raw Red Delicious Apples with skin have 17.2 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5 times more Vitamin B1, 3.6 times more Vitamin B3, 2 times more Vitamin B5, 1.6 times more Vitamin B6, 20.1 times more Vitamin B9 and 1.5 times more Vitamin K than Raw Red Delicious Apples with skin .
• Both Raw Red Delicious Apples with skin and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 300 kcal.
• Both Raw Red Delicious Apples with skin as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A in 300 kcal.

Comparing minerals per 300 calories for Red Delicious Apples vs Boiled Kidney Beans:

• Raw Red Delicious Apples with skin have 2.7 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Calcium, 3.7 times more Copper, 9.4 times more Iron, 3.9 times more Magnesium, 5.9 times more Manganese, 5.3 times more Phosphorus, 1.8 times more Potassium, more Selenium and 11.6 times more Zinc than Raw Red Delicious Apples with skin .

Comparison of macro-nutrients per 300 calories:

• Raw Red Delicious Apples with skin have 1.3 times more Carbohydrate and 70.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Fiber and 14.9 times more Protein than Raw Red Delicious Apples with skin .
• Both Raw Red Delicious Apples with skin and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Raw Red Delicious Apples with skin as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.