Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Apples no Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Apples no Skin	2%	2%	96%

Macro Nutrients

	Boiled Kidney Beans	Apples no Skin	Recommended Dietary Allowance
Energy	6.2% 180kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.26% 0.044g	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	14% 18g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	19.7% 14.3g	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	11.8% 8.55g	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	% 4.6g	g per day for Men 19-50 years
Sucrose	NA	% 1.16g	g per day for Men 19-50 years
Fiber	24% 9.07g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	22% 12.3g	0.68% 0.38g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Apples no Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	4.03% 0.052mg	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% 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	6.3% 5.67mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Apples no Skin	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	4.9% 0.044mg	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	1.24% 0.099mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	2.34% 0.054mg	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	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	3.75% 128mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Apples no Skin:

• Boiled All Types Kidney Beans have 8.4 times more Vitamin B1, 2.1 times more Vitamin B2, 6.4 times more Vitamin B3, 3.1 times more Vitamin B5, 3.2 times more Vitamin B6, more Vitamin B9 and 14 times more Vitamin K than Raw Apples without skin.
• While Raw Apples without skin contain 3.3 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Apples without skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Apples no Skin:

• Boiled All Types Kidney Beans have 7 times more Calcium, 7 times more Copper, 31.7 times more Iron, 10.5 times more Magnesium, 11.3 times more Manganese, 12.5 times more Phosphorus, 4.5 times more Potassium, more Selenium and 20 times more Zinc than Raw Apples without skin.
• While Raw Apples without skin contain 1.3 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 2.6 times more Energy, 24.3 times more Omega 3, 1.8 times more Carbohydrate, 4.9 times more Fiber and 32.1 times more Protein than Raw Apples without skin.
• While Raw Apples without skin contain 31.6 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Apples without skin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.