Comparing Nutrients in 5 ounces Canned Kidney Beans VS Raw Sulfured Dehydrated Apples

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Raw Sulfured Dehydrated Apples	1%	1%	98%

Macro Nutrients

	Canned Kidney Beans	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Energy	4.1% 119kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	102% 133g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	159% 115g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	46.3% 17.6g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	3.34% 1.87g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Vitamin A	NA	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	6.02% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	30.5% 0.4mg	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	12.8% 51μg	0.35% 1.4μg	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	1.9% 1.7mg	3.46% 3.1mg	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	0.19% 0.028mg	7.1% 1.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Calcium	4.8% 48mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	42.7% 0.38mg	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	20.7% 1.66mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	7.9% 0.18mg	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	18.2% 128mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3% 111g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Raw Sulfured Dehydrated Apples per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Raw Sulfured Dehydrated Apples:

• 5 ounces of Canned Kidney Beans have 2.5 times more Vitamin B1 and 36 times more Vitamin B9 than Raw Sulfured Dehydrated Apples.
• While 5 oz of Raw Sulfured Dehydrated Apples contain 2.5 times more Vitamin B2, 1.7 times more Vitamin B3, 3.1 times more Vitamin B5, 3.8 times more Vitamin B6, 1.8 times more Vitamin C and 37.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Raw Sulfured Dehydrated Apples provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 5 ounces of Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin B9
• Both Canned All Types Kidney Beans as well as Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Raw Sulfured Dehydrated Apples:

• 5 ounces of Canned Kidney Beans have 1.8 times more Calcium, 1.2 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 2.4 times more Sodium, 1.6 times more Zinc and 26 times more Water than Raw Sulfured Dehydrated Apples.
• While 5 oz of Raw Sulfured Dehydrated Apples contain 2 times more Copper, 1.7 times more Iron, 2.7 times more Potassium and 2 times more Selenium than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans lack sufficient amounts of Selenium
• 5 ounces of Raw Sulfured Dehydrated Apples lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 2.7 times more Omega 3 and 4 times more Protein than Raw Sulfured Dehydrated Apples.
• While 5 oz of Raw Sulfured Dehydrated Apples contain 4.1 times more Energy, 6.5 times more Carbohydrate, 43.9 times more Sugars and 2.9 times more Fiber than Canned All Types Kidney Beans.
• 5 ounces of Raw Sulfured Dehydrated Apples provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Raw Sulfured Dehydrated Apples provide inadequate amounts of Omega 6 in five ounces.