Comparing Nutrients in 5 ounces Canned Kidney Beans VS Apples, dried, sulfured, stewed, with added sugar

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Apples, dried, sulfured, stewed, with added sugar	1%	1%	98%

Macro Nutrients

	Canned Kidney Beans	Apples, dried, sulfured, stewed, with added sugar	Recommended Dietary Allowance
Energy	4.1% 119kcal	4.06% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.14% 0.024g	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	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	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	7.1% 2.7g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	0.51% 0.28g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Apples, dried, sulfured, stewed, with added sugar	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	0.71% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	1.07% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	1.53% 0.077mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	5.12% 0.067mg	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% 0μg	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	1.4% 1.28mg	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	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Apples, dried, sulfured, stewed, with added sugar	Recommended Dietary Allowance
Calcium	4.8% 48mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	6.6% 0.06mg	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	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	1.23% 0.028mg	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	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	NA	55μg per day for Men 19-50 years
Sodium	28% 420mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3% 111g	3% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Apples, dried, sulfured, stewed, with added sugar per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Apples, dried, sulfured, stewed, with added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Apples, dried, sulfured, stewed, with added sugar:

• 5 ounces of Canned Kidney Beans have 19.3 times more Vitamin B1, 2.8 times more Vitamin B2, 3.4 times more Vitamin B3, 2.6 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin B9 than Apples, dried, sulfured, stewed, with added sugar.
• 5 ounces of Apples, dried, sulfured, stewed, with added sugar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Canned All Types Kidney Beans as well as Apples, dried, sulfured, stewed, with added sugar have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Apples, dried, sulfured, stewed, with added sugar:

• 5 ounces of Canned Kidney Beans have 11.3 times more Calcium, 3.2 times more Copper, 3.8 times more Iron, 9 times more Magnesium, 8.4 times more Manganese, 11.3 times more Phosphorus, 2.4 times more Potassium, 15.6 times more Sodium and 11.5 times more Zinc than Apples, dried, sulfured, stewed, with added sugar.
• Both Canned Kidney Beans and Apples, dried, sulfured, stewed, with added sugar contain similar levels of Water per five ounces.
• 5 ounces of Apples, dried, sulfured, stewed, with added sugar lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 20.5 times more Omega 3, 2.3 times more Fiber and 26.1 times more Protein than Apples, dried, sulfured, stewed, with added sugar.
• While 5 oz of Apples, dried, sulfured, stewed, with added sugar contain 1.4 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Apples, dried, sulfured, stewed, with added sugar offer comparable quantities of Energy per five ounces.
• 5 ounces of Apples, dried, sulfured, stewed, with added sugar provide inadequate amounts of Omega 3 and Protein
• Both Canned All Types Kidney Beans as well as Apples, dried, sulfured, stewed, with added sugar provide inadequate amounts of Omega 6 in five ounces.