Comparing Nutrients in 500 calories Golden Delicious Apples VS California Red Kidney Beans

Weight per 500 calories

• Golden Delicious Apples: 877g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 5.8 times more energy per unit of mass than Raw Golden Delicious Apples with skin, which is high in comparison to other foods. Golden Delicious Apples having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Golden Delicious Apples	2%	2%	96%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Golden Delicious Apples	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	NA	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	NA	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	69.7% 91g	130g per day for Men 19-50 years
Sugars	121% 88g	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	74% 53.5g	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	% 16.4g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	99% 37.7g	38g per day for Men 19-50 years
Protein	4.4% 2.46g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.15% 0.82mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.4% 0.45mg	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	6.58% 26.3μg	149% 597μg	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	7.58% 6.8mg	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	10.5% 1.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.26% 52.6mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	29.2% 0.26mg	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	14.3% 1.14mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	10.4% 44mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	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	12.5% 87.7mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	25.8% 877mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	1.17% 17.5mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	20.3% 753g	0.48% 18g	3700g per day for Men 19-50 years

Golden Delicious Apples VS California Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw California Red Kidney Beans contain 5.1 times more Vitamin B1, 1.5 times more Vitamin B2, 3.8 times more Vitamin B3, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 22.7 times more Vitamin B9 than Raw Golden Delicious Apples with skin.
• 500 calories of Golden Delicious Apples have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Raw Golden Delicious Apples with skin as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A in 500 calories.

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

• 500 calories of Golden Delicious Apples have 42.3 times more Water than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 5.6 times more Calcium, 6.3 times more Copper, 12.4 times more Iron, 5.5 times more Magnesium, 4.9 times more Manganese, 7 times more Phosphorus, 2.6 times more Potassium and 11 times more Zinc than Raw Golden Delicious Apples with skin.
• 500 calories of Golden Delicious Apples lack sufficient amounts of Calcium and Zinc
• Both Raw Golden Delicious Apples with skin 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 Golden Delicious Apples have 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 1.8 times more Fiber and 15 times more Protein than Raw Golden Delicious Apples with skin.
• Both Golden Delicious Apples and California Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Golden Delicious Apples provide inadequate amounts of Protein