Comparing Nutrients in 500 calories Frozen Apples VS California Red Kidney Beans

Weight per 500 calories

• Frozen Apples: 1042g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 6.9 times more energy per unit of mass than Frozen Apples, which is high in comparison to other foods. Frozen Apples having low energy density.

Discover which food has more nutrients per 500 calories - Frozen Apples or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Frozen Apples	2%	5%	93%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen Apples	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.78% 0.81g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	69.7% 91g	130g per day for Men 19-50 years
Sugars	145% 105g	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	35.6% 13.5g	99% 37.7g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Frozen Apples	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.8% 0.11mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.2% 0.35mg	46.3% 0.6mg	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	2.6% 10.4μg	149% 597μg	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	1.16% 1.04mg	7.58% 6.8mg	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

	Frozen Apples	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	185% 1.67mg	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	23.4% 1.88mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	7.44% 31.3mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	76.5% 1.76mg	66% 1.5mg	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	12% 83.3mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	23.6% 802mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.1μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.3mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	4.73% 0.52mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	24.5% 905g	0.48% 18g	3700g per day for Men 19-50 years

Frozen Apples VS California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Apples or California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Frozen Apples vs California Red Kidney Beans:

• 500 kcal of Raw California Red Kidney Beans contain 5.9 times more Vitamin B1, 2.9 times more Vitamin B2, 7.1 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 57.3 times more Vitamin B9 than Frozen Apples.
• 500 calories of Frozen Apples have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Frozen Apples as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Apples vs California Red Kidney Beans:

• 500 calories of Frozen Apples have 50.8 times more Water than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 7.1 times more Calcium, 2.8 times more Copper, 7.6 times more Iron, 7.8 times more Magnesium, 7.4 times more Phosphorus, 2.8 times more Potassium and 7.4 times more Zinc than Frozen Apples.
• Both Frozen Apples and California Red Kidney Beans contain similar levels of Manganese per 500 calories.
• 500 calories of Frozen Apples lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Frozen Apples as well as Raw California Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Apples have 1.4 times more Omega 3 and 1.4 times more Carbohydrate than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 2.8 times more Fiber and 12.7 times more Protein than Frozen Apples.
• Both Frozen Apples and California Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Apples provide inadequate amounts of Protein
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Frozen Apples as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.