Comparing Nutrients in 500 calories Apples VS Boiled Kidney Beans

Weight per 500 calories

• Apples: 962g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 2.4 times more energy per unit of mass than Raw Apples with skin, which is average in comparison to other foods. Apples having low energy density.

Which food has more nutrients per 500 calories - Apples or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Apples	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	5.4% 0.087g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	2.43% 0.41g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	69% 89.8g	130g per day for Men 19-50 years
Sugars	138% 100g	1.74% 1.26g	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	78.2% 56.7g	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	% 23.4g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	60.7% 23g	66.3% 25g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Apples	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.2% 29μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.47% 0.88mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.3% 0.39mg	36.3% 0.47mg	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	7.2% 29μg	128% 512μg	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	49% 44.2mg	5.25% 4.72mg	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	11.5% 1.73mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.6% 21μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.77% 57.7mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	94% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	0.79% 31.7μg	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	14.4% 1.15mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	73.6% 1.7mg	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	15% 106mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	30.3% 1029mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.6mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	3.5% 0.38mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	22.2% 823g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Apples vs Boiled Kidney Beans:

• Raw Apples with skin have 9.4 times more Vitamin C and 14.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.9 times more Vitamin B1, 2.6 times more Vitamin B3, 1.5 times more Vitamin B5, 17.7 times more Vitamin B9 and 1.6 times more Vitamin K than Raw Apples with skin.
• Both Raw Apples with skin and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
• Both Raw Apples with skin as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Apples vs Boiled Kidney Beans:

• Raw Apples with skin have 3.1 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Calcium, 3.3 times more Copper, 7.6 times more Iron, 3.4 times more Magnesium, 5 times more Manganese, 5.1 times more Phosphorus, 1.5 times more Potassium, more Selenium and 10.2 times more Zinc than Raw Apples with skin.

Comparison of macro-nutrients per 500 calories:

• Raw Apples with skin have 1.5 times more Carbohydrate and 79.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.7 times more Omega 3 and 13.7 times more Protein than Raw Apples with skin.
• Both Raw Apples with skin and Boiled All Types Kidney Beans have similar amounts of Energy and Fiber per 500 kcal.
• Both Raw Apples with skin as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.