Comparing Nutrients in 500 calories Boiled Red Kidney Beans VS Apricots, dehydrated (low-moisture), sulfured, stewed

Weight per 500 calories

• Boiled Red Kidney Beans: 394g
• Apricots, dehydrated (low-moisture), sulfured, stewed: 397g

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

Discover which food has more nutrients per 500 calories - Boiled Red Kidney Beans or Apricots, dehydrated (low-moisture), sulfured, stewed?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Apricots, dehydrated (low-moisture), sulfured, stewed	6%	2%	92%

Macro Nutrients

	Boiled Red Kidney Beans	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	NA	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	100% 129g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	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	76.7% 29g	NA	38g per day for Men 19-50 years
Protein	61% 34g	13.7% 7.66g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 873μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	40.4% 6.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	49% 0.64mg	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	128% 512μg	2% 7.94μg	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	5.25% 4.72mg	31.3% 28mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Calcium	11% 110mg	9.52% 95mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	100% 0.9mg	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	145% 11.6mg	123% 9.84mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	25% 0.58mg	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	80% 559mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	46.7% 1587mg	85% 2889mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	NA	55μg per day for Men 19-50 years
Sodium	0.52% 7.87mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	7.12% 264g	6.82% 252g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Apricots, Dehydrated (low-moisture), Sulfured, Stewed Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Red Kidney Beans or Apricots, dehydrated (low-moisture), sulfured, stewed?

Lets compare vitamin content per 500 calories of Boiled Red Kidney Beans vs Apricots, dehydrated (low-moisture), sulfured, stewed:

• 500 calories of Boiled Red Kidney Beans have 12.2 times more Vitamin B1 and 64.5 times more Vitamin B9 than Apricots, dehydrated (low-moisture), sulfured, stewed.
• While 500 kcal of Apricots, dehydrated (low-moisture), sulfured, stewed contain more Vitamin A, 2.8 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 6 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Apricots, dehydrated (low-moisture), sulfured, stewed provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 500 calories of Apricots, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Boiled Red Kidney Beans as well as Apricots, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Red Kidney Beans vs Apricots, dehydrated (low-moisture), sulfured, stewed:

• 500 calories of Boiled Red Kidney Beans have 1.8 times more Magnesium, 3.3 times more Manganese, 2.3 times more Phosphorus and 2.7 times more Zinc than Apricots, dehydrated (low-moisture), sulfured, stewed.
• While 500 kcal of Apricots, dehydrated (low-moisture), sulfured, stewed contain 1.8 times more Potassium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Apricots, dehydrated (low-moisture), sulfured, stewed contain similar levels of Copper and Iron per 500 calories.
• 500 calories of Apricots, dehydrated (low-moisture), sulfured, stewed lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Red Kidney Beans have 4.5 times more Protein than Apricots, dehydrated (low-moisture), sulfured, stewed.
• While 500 kcal of Apricots, dehydrated (low-moisture), sulfured, stewed contain 1.4 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Apricots, dehydrated (low-moisture), sulfured, stewed offer comparable quantities of Energy per 500 calories.
• Both Boiled Red Kidney Beans as well as Apricots, dehydrated (low-moisture), sulfured, stewed provide inadequate amounts of Omega 6 in 500 calories.