Comparing Nutrients in 500 calories Red Delicious Apples VS Canned Kidney Beans

Weight per 500 calories

• Red Delicious Apples: 848g
• Canned Kidney Beans: 595g

Canned All Types Kidney Beans have 1.4 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 500 calories - Red Delicious Apples or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Red Delicious Apples	2%	3%	95%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Red Delicious Apples	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	NA	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	NA	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	NA	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	123% 89g	15% 11g	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	69% 50g	0% 0g	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	% 23g	% 0g	g per day for Men 19-50 years
Sucrose	% 15.8g	% 11g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Red Delicious Apples	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.82% 25.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.64% 0.43mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	34% 0.44mg	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	6.36% 25.4μg	53.6% 214μg	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	7.94% 7.14mg	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	13.6% 2.03mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Delicious Apples	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	5.1% 51mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	89.3% 0.8mg	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	11.7% 0.93mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	10% 42.4mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	43.5% 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	14.5% 102mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	26% 881mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	0.56% 8.47mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	19.5% 723g	12.6% 465g	3700g per day for Men 19-50 years

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

• Raw Red Delicious Apples with skin have 17.1 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.4 times more Vitamin B1, 1.4 times more Vitamin B2, 3.8 times more Vitamin B3, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 8.4 times more Vitamin B9 than Raw Red Delicious Apples with skin .
• Both Raw Red Delicious Apples with skin and Canned All Types Kidney Beans have similar amounts of Vitamin K per 500 kcal.

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

• Raw Red Delicious Apples with skin have 1.6 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4 times more Calcium, 3.5 times more Copper, 7.5 times more Iron, 3.8 times more Magnesium, 3.5 times more Manganese, 5.3 times more Phosphorus, 1.6 times more Potassium, more Selenium, 207.9 times more Sodium and 8.1 times more Zinc than Raw Red Delicious Apples with skin .

Comparison of macro-nutrients per 500 calories:

• Raw Red Delicious Apples with skin have 1.4 times more Carbohydrate, 8.1 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Fiber and 13.6 times more Protein than Raw Red Delicious Apples with skin .
• Both Raw Red Delicious Apples with skin and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Raw Red Delicious Apples with skin as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.