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

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Apricots, dehydrated (low-moisture), sulfured, stewed: 238g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Apricots, dehydrated (low-moisture), sulfured, stewed	6%	2%	92%

Macro Nutrients

	Boiled California Red Kidney Beans	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	NA	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	59.7% 77.7g	130g per day for Men 19-50 years
Sugars	NA	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	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	59.2% 22.5g	NA	38g per day for Men 19-50 years
Protein	39.4% 22g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Vitamin A	0% 0μg	58.2% 524μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	2.58% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	29.5% 0.38mg	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	44.8% 179μg	1.2% 4.76μg	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	3.23% 2.9mg	18.8% 17mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Calcium	16% 160mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	60% 0.54mg	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	90% 7.2mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	15% 0.35mg	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	47.4% 331mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	51% 1733mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	8.44% 0.93mg	11mg per day for Men 19-50 years
Water	4.38% 162g	4.1% 151g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Boiled California Red Kidney Beans have 10.1 times more Vitamin B1 and 37.6 times more Vitamin B9 than Apricots, dehydrated (low-moisture), sulfured, stewed.
• While 300 kcal of Apricots, dehydrated (low-moisture), sulfured, stewed contain more Vitamin A, 3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6 and 5.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Apricots, dehydrated (low-moisture), sulfured, stewed provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 300 calories of Apricots, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Apricots, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled California Red Kidney Beans have 2.8 times more Calcium, 1.3 times more Copper, 1.2 times more Iron, 2 times more Magnesium, 2.2 times more Manganese, 2.2 times more Phosphorus and 2.2 times more Zinc than Apricots, dehydrated (low-moisture), sulfured, stewed.
• While 300 kcal of Apricots, dehydrated (low-moisture), sulfured, stewed contain 1.7 times more Potassium than Boiled California Red Kidney Beans.
• 300 calories of Apricots, dehydrated (low-moisture), sulfured, stewed lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have 4.8 times more Protein than Apricots, dehydrated (low-moisture), sulfured, stewed.
• While 300 kcal of Apricots, dehydrated (low-moisture), sulfured, stewed contain 1.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Apricots, dehydrated (low-moisture), sulfured, stewed offer comparable quantities of Energy per 300 calories.
• Both Boiled California Red Kidney Beans as well as Apricots, dehydrated (low-moisture), sulfured, stewed provide inadequate amounts of Omega 6 in 300 calories.