Comparing Nutrients in 300 calories Apricots, dehydrated (low-moisture), sulfured, stewed VS Boiled Red Kidney Beans

Weight per 300 calories

• Apricots, dehydrated (low-moisture), sulfured, stewed: 238g
• Boiled Red Kidney Beans: 236g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Apricots, dehydrated (low-moisture), sulfured, stewed or Boiled Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Apricots, dehydrated (low-moisture), sulfured, stewed	6%	2%	92%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Apricots, dehydrated (low-moisture), sulfured, stewed	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.53% 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	0.66% 0.11g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.7% 77.7g	41.4% 54g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	46% 17.5g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Apricots, dehydrated (low-moisture), sulfured, stewed	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	58.2% 524μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.58% 0.031mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	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	1.2% 4.76μg	76.8% 307μg	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	18.8% 17mg	3.15% 2.83mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, dehydrated (low-moisture), sulfured, stewed	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.7% 57mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	63.5% 0.57mg	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	74% 5.9mg	87% 6.94mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	49% 1.13mg	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	21% 148mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	51% 1733mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	NA	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.31% 4.72mg	1500mg per day for Men 19-50 years
Zinc	8.44% 0.93mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	4.1% 151g	4.27% 158g	3700g per day for Men 19-50 years

Apricots, Dehydrated (low-moisture), Sulfured, Stewed VS Boiled Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Apricots, dehydrated (low-moisture), sulfured, stewed or Boiled Red Kidney Beans?

Lets compare vitamin content per 300 calories of Apricots, dehydrated (low-moisture), sulfured, stewed vs Boiled Red Kidney Beans:

• 300 calories of Apricots, dehydrated (low-moisture), sulfured, stewed have more Vitamin A, 2.8 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 6 times more Vitamin C than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 12.2 times more Vitamin B1 and 64.5 times more Vitamin B9 than Apricots, dehydrated (low-moisture), sulfured, stewed.
• Both Apricots, dehydrated (low-moisture), sulfured, stewed and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Apricots, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B1 and Vitamin B9
• 300 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Apricots, dehydrated (low-moisture), sulfured, stewed as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Apricots, dehydrated (low-moisture), sulfured, stewed vs Boiled Red Kidney Beans:

• 300 calories of Apricots, dehydrated (low-moisture), sulfured, stewed have 1.8 times more Potassium than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 1.8 times more Magnesium, 3.3 times more Manganese, 2.3 times more Phosphorus and 2.7 times more Zinc than Apricots, dehydrated (low-moisture), sulfured, stewed.
• Both Apricots, dehydrated (low-moisture), sulfured, stewed and Boiled Red Kidney Beans contain similar levels of Copper and Iron per 300 calories.
• 300 calories of Apricots, dehydrated (low-moisture), sulfured, stewed lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Apricots, dehydrated (low-moisture), sulfured, stewed have 1.4 times more Carbohydrate than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 4.5 times more Protein than Apricots, dehydrated (low-moisture), sulfured, stewed.
• Both Apricots, dehydrated (low-moisture), sulfured, stewed and Boiled Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• Both Apricots, dehydrated (low-moisture), sulfured, stewed as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.