Comparing Nutrients in 7 ounces Golden Delicious Apples VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Golden Delicious Apples	2%	2%	96%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Golden Delicious Apples	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.9% 113kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.8% 27g	91% 119g	130g per day for Men 19-50 years
Sugars	27.5% 20g	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	16.7% 12g	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	130% 49.4g	38g per day for Men 19-50 years
Protein	0.99% 0.56g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.17% 0.19mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.94% 0.15mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.2% 12mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	243% 2.2mg	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	3.22% 0.26mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	3% 0.069mg	86.3% 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	2.83% 20mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	46% 5.06mg	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: Golden Delicious Apples VS California Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Golden Delicious Apples vs California Red Kidney Beans:

• 7 oz of Raw California Red Kidney Beans contain 29.4 times more Vitamin B1, 8.4 times more Vitamin B2, 21.9 times more Vitamin B3, 10.5 times more Vitamin B5, 7.8 times more Vitamin B6 and 131.3 times more Vitamin B9 than Raw Golden Delicious Apples with skin.
• 7 ounces of Golden Delicious Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Golden Delicious Apples with skin as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Golden Delicious Apples vs California Red Kidney Beans:

• 7 ounces of Golden Delicious Apples have 7.3 times more Water than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 32.5 times more Calcium, 36.7 times more Copper, 71.9 times more Iron, 32 times more Magnesium, 28.6 times more Manganese, 40.5 times more Phosphorus, 14.9 times more Potassium, more Selenium and 63.8 times more Zinc than Raw Golden Delicious Apples with skin.
• 7 ounces of Golden Delicious Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw California Red Kidney Beans contain 5.8 times more Energy, 4.4 times more Carbohydrate, 10.4 times more Fiber and 87 times more Protein than Raw Golden Delicious Apples with skin.
• 7 ounces of Golden Delicious Apples provide inadequate amounts of Energy and Protein