Comparing Nutrients in 5 ounces Apples VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Apples	Red Kidney Beans	Recommended Dietary Allowance
Energy	2.54% 73.7kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	67% 87g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	4.1% 2.98g	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	11.5% 8.36g	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	% 3.44g	NA	g per day for Men 19-50 years
Sucrose	% 2.93g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	0.66% 0.37g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Apples	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.73% 0.086mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.47% 0.058mg	43.3% 0.56mg	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	1.06% 4.25μg	140% 558μg	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	7.24% 6.52mg	7.1% 6.38mg	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	1.7% 0.26mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	4.25% 0.038mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	0.12% 4.68μg	0.078% 3.1μg	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	2.13% 0.17mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	68.5% 1.57mg	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	2.23% 15.6mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	3.28% 121g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Apples versus 5 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Apples vs Red Kidney Beans:

• 5 oz of Raw Red Kidney Beans contain 35.8 times more Vitamin B1, 8.3 times more Vitamin B2, 23.2 times more Vitamin B3, 12.8 times more Vitamin B5, 9.7 times more Vitamin B6, 131.3 times more Vitamin B9 and 2.5 times more Vitamin K than Raw Apples with skin.
• Both Apples and Red Kidney Beans provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Raw Apples with skin as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Apples vs Red Kidney Beans:

• 5 ounces of Apples have 7.3 times more Water than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 13.8 times more Calcium, 25.9 times more Copper, 55.8 times more Iron, 27.6 times more Magnesium, 31.7 times more Manganese, 36.9 times more Phosphorus, 12.7 times more Potassium, more Selenium and 69.8 times more Zinc than Raw Apples with skin.
• 5 ounces of Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc
• Both Raw Apples with skin as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Apples have 4.9 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 6.5 times more Energy, 39.8 times more Omega 3, 4.4 times more Carbohydrate, 6.3 times more Fiber and 86.7 times more Protein than Raw Apples with skin.
• 5 ounces of Apples provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Apples with skin as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.