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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Raw Sulfured Dehydrated Apples	1%	1%	98%

Macro Nutrients

	Boiled Kidney Beans	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Energy	6.2% 180kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.9% 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	25% 32.3g	102% 133g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	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	24% 9.07g	46.3% 17.6g	38g per day for Men 19-50 years
Protein	22% 12.3g	3.34% 1.87g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	6.02% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	46% 184μg	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	0.28% 0.043mg	7.1% 1.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	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	39.3% 3.15mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	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	28% 196mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.11% 4.25g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled 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 Boiled Kidney Beans vs Raw Sulfured Dehydrated Apples:

• 5 ounces of Boiled Kidney Beans have 3.5 times more Vitamin B1, 130 times more Vitamin B9 and 2 times more Vitamin K than Raw Sulfured Dehydrated Apples.
• While 5 oz of Raw Sulfured Dehydrated Apples contain 2.2 times more Vitamin B2, 2 times more Vitamin B5, 2.3 times more Vitamin B6, 1.8 times more Vitamin C and 25 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Raw Sulfured Dehydrated Apples provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled 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 Boiled All Types Kidney Beans as well as Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Kidney Beans have 1.8 times more Calcium, 1.9 times more Magnesium, 3.4 times more Manganese, 2.5 times more Phosphorus and 3.4 times more Zinc than Raw Sulfured Dehydrated Apples.
• While 5 oz of Raw Sulfured Dehydrated Apples contain 1.3 times more Copper, 1.6 times more Potassium, 1.6 times more Selenium and 124 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Raw Sulfured Dehydrated Apples contain similar levels of Iron per five ounces.
• 5 ounces of Raw Sulfured Dehydrated Apples lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Kidney Beans have 5.7 times more Omega 3 and 6.6 times more Protein than Raw Sulfured Dehydrated Apples.
• While 5 oz of Raw Sulfured Dehydrated Apples contain 2.7 times more Energy, 4.1 times more Carbohydrate, 253.5 times more Sugars and 1.9 times more Fiber than Boiled All Types Kidney Beans.
• 5 ounces of Raw Sulfured Dehydrated Apples provide inadequate amounts of Omega 3
• Both Boiled All Types Kidney Beans as well as Raw Sulfured Dehydrated Apples provide inadequate amounts of Omega 6 in five ounces.