Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Raw Sulfured Dried Apricots

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Raw Sulfured Dried Apricots	5%	2%	93%

Macro Nutrients

	Boiled Kidney Beans	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Energy	6.2% 180kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.75% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.62% 0.1g	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	68.3% 88.8g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	104% 75.7g	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	24.4% 17.7g	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	% 47g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	24% 9.07g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	22% 12.3g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.3% 255μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	15.6% 0.2mg	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	3.54% 14μg	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	1.57% 1.4mg	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	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	54% 0.49mg	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	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	14.5% 0.33mg	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	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.2% 43.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Raw Sulfured Dried Apricots:

• Boiled All Types Kidney Beans have 10.7 times more Vitamin B1, 13 times more Vitamin B9 and 2.7 times more Vitamin K than Raw Sulfured Dried Apricots.
• While Raw Sulfured Dried Apricots contain more Vitamin A, 1.3 times more Vitamin B2, 4.5 times more Vitamin B3, 2.3 times more Vitamin B5 and 144.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Sulfured Dried Apricots have similar amounts of Vitamin B6 and Vitamin C per 5 oz.
• Both Boiled All Types Kidney Beans as well as Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Raw Sulfured Dried Apricots:

• Boiled All Types Kidney Beans have 1.3 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 2.6 times more Zinc and 2.2 times more Water than Raw Sulfured Dried Apricots.
• While Raw Sulfured Dried Apricots contain 1.6 times more Calcium, 1.6 times more Copper, 2.9 times more Potassium and 2 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Sulfured Dried Apricots have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have more Omega 3 and 2.6 times more Protein than Raw Sulfured Dried Apricots.
• While Raw Sulfured Dried Apricots contain 1.9 times more Energy, 2.7 times more Carbohydrate and 167 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Sulfured Dried Apricots have similar amounts of Fiber per 5 oz.
• Both Boiled All Types Kidney Beans as well as Raw Sulfured Dried Apricots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.