Comparing Nutrients in 5 ounces California Red Kidney Beans VS Jams and preserves, apricot

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Jams and preserves, apricot	1%	1%	98%

Macro Nutrients

	California Red Kidney Beans	Jams and preserves, apricot	Recommended Dietary Allowance
Energy	16% 468kcal	12% 343kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	70.2% 91g	130g per day for Men 19-50 years
Sugars	NA	85% 61.5g	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	93% 35.3g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Jams and preserves, apricot	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	0.32% 0.051mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	0.57% 0.028mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	2.2% 0.028mg	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	140% 558μg	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	7.1% 6.38mg	14% 12.5mg	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	NA	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Jams and preserves, apricot	Recommended Dietary Allowance
Calcium	27.6% 276mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	15.7% 0.14mg	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	166% 13.3mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	2.47% 0.057mg	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	82% 574mg	0.61% 4.25mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	3.78% 56.7mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	1.32% 49g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Jams and preserves, apricot per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Jams and preserves, apricot to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Jams and preserves, apricot:

• 5 ounces of California Red Kidney Beans have more Vitamin B1, 10 times more Vitamin B2, 57.2 times more Vitamin B3, 39 times more Vitamin B5, 19.9 times more Vitamin B6 and 394 times more Vitamin B9 than Jams and preserves, apricot.
• While 5 oz of Jams and preserves, apricot contain 2 times more Vitamin C than Raw California Red Kidney Beans.
• 5 ounces of Jams and preserves, apricot have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Jams and preserves, apricot have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Jams and preserves, apricot:

• 5 ounces of California Red Kidney Beans have 9.8 times more Calcium, 11 times more Copper, 19.1 times more Iron, 40 times more Magnesium, 25 times more Manganese, 135 times more Phosphorus, 19.4 times more Potassium, 1.6 times more Selenium and 42.5 times more Zinc than Jams and preserves, apricot.
• While 5 oz of Jams and preserves, apricot contain 3.6 times more Sodium than Raw California Red Kidney Beans.
• 5 ounces of Jams and preserves, apricot lack sufficient amounts of Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 1.4 times more Energy, more Omega 3, 83 times more Fiber and 34.8 times more Protein than Jams and preserves, apricot.
• Both California Red Kidney Beans and Jams and preserves, apricot offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Jams and preserves, apricot provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw California Red Kidney Beans as well as Jams and preserves, apricot provide inadequate amounts of Omega 6 in five ounces.