Comparing Nutrients in 7 ounces Gala Apples VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Gala Apples	2%	2%	96%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Gala Apples	Red Kidney Beans	Recommended Dietary Allowance
Energy	3.9% 113kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	NA	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	NA	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	94% 122g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	5.75% 4.17g	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	16.2% 11.8g	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	% 3.3g	NA	g per day for Men 19-50 years
Sucrose	% 5.5g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	79.4% 30g	38g per day for Men 19-50 years
Protein	0.89% 0.5g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Gala Apples	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.43% 0.058mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.93% 0.15mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	60.6% 0.79mg	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	1.5% 5.95μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Gala Apples	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	4.63% 0.042mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	2.98% 0.24mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.073mg	96% 2.2mg	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	3.1% 22mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Gala Apples VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Gala Apples versus 7 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Gala Apples vs Red Kidney Beans:

• 7 oz of Raw Red Kidney Beans contain 35.8 times more Vitamin B1, 7.4 times more Vitamin B2, 28.1 times more Vitamin B3, 14.2 times more Vitamin B5, 8.1 times more Vitamin B6, 131.3 times more Vitamin B9 and 4.3 times more Vitamin K than Raw Gala Apples with skin.
• 7 ounces of Gala Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Raw Gala Apples with skin as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Gala Apples vs Red Kidney Beans:

• 7 ounces of Gala Apples have 7.3 times more Water than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 11.9 times more Calcium, 33.3 times more Copper, 55.8 times more Iron, 27.6 times more Magnesium, 30 times more Manganese, 36.9 times more Phosphorus, 12.6 times more Potassium, more Selenium and 55.8 times more Zinc than Raw Gala Apples with skin.
• 7 ounces of Gala Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Gala Apples have 4.9 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 5.9 times more Energy, 4.5 times more Carbohydrate, 6.6 times more Fiber and 90.1 times more Protein than Raw Gala Apples with skin.
• 7 ounces of Gala Apples provide inadequate amounts of Energy and Protein