Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Apricots, dehydrated (low-moisture), sulfured, stewed

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Apricots, dehydrated (low-moisture), sulfured, stewed	6%	2%	92%

Macro Nutrients

	Boiled Red Kidney Beans	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Energy	6.2% 180kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.35% 0.34g	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	NA	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.39% 0.067g	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	35.6% 46.2g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	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	27.6% 10.5g	NA	38g per day for Men 19-50 years
Protein	22% 12.3g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.6% 312μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	17.6% 0.23mg	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	0.71% 2.83μg	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	11% 10mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	35.8% 0.32mg	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	52% 4.17mg	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	8.94% 0.21mg	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	28.8% 201mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Apricots, dehydrated (low-moisture), sulfured, stewed per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Red Kidney Beans versus 5 oz of Apricots, dehydrated (low-moisture), sulfured, stewed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Red Kidney Beans vs Apricots, dehydrated (low-moisture), sulfured, stewed:

• 5 ounces of Boiled Red Kidney Beans have 12.3 times more Vitamin B1 and 65 times more Vitamin B9 than Apricots, dehydrated (low-moisture), sulfured, stewed.
• While 5 oz of Apricots, dehydrated (low-moisture), sulfured, stewed contain more Vitamin A, 2.8 times more Vitamin B3, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 5.9 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Apricots, dehydrated (low-moisture), sulfured, stewed provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Apricots, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Boiled Red Kidney Beans as well as Apricots, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Apricots, dehydrated (low-moisture), sulfured, stewed:

• 5 ounces of Boiled Red Kidney Beans have 1.8 times more Magnesium, 3.3 times more Manganese, 2.3 times more Phosphorus and 2.7 times more Zinc than Apricots, dehydrated (low-moisture), sulfured, stewed.
• While 5 oz of Apricots, dehydrated (low-moisture), sulfured, stewed contain 1.8 times more Potassium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Apricots, dehydrated (low-moisture), sulfured, stewed contain similar levels of Calcium, Copper and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 4.5 times more Protein than Apricots, dehydrated (low-moisture), sulfured, stewed.
• While 5 oz of Apricots, dehydrated (low-moisture), sulfured, stewed contain 1.4 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Apricots, dehydrated (low-moisture), sulfured, stewed offer comparable quantities of Energy per five ounces.
• Both Boiled Red Kidney Beans as well as Apricots, dehydrated (low-moisture), sulfured, stewed provide inadequate amounts of Omega 6 in five ounces.