Comparing Nutrients in 7 ounces Raw Sulfured Dried Apricots VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apricots	5%	2%	93%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Raw Sulfured Dried Apricots	California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.5% 478kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	91% 119g	130g per day for Men 19-50 years
Sugars	146% 106g	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	34.2% 25g	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	% 65.7g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	130% 49.4g	38g per day for Men 19-50 years
Protein	12% 6.73g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apricots	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	39.7% 357μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	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	4.96% 20μg	195% 782μg	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	2.2% 2mg	9.92% 8.93mg	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	57.3% 8.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apricots	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 109mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	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	66% 5.28mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	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	20% 141mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	68% 2306mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	1.66% 61.3g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Sulfured Dried Apricots VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw Sulfured Dried Apricots 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 Raw Sulfured Dried Apricots vs California Red Kidney Beans:

• 7 ounces of Raw Sulfured Dried Apricots have more Vitamin A and 1.3 times more Vitamin B3 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 35.3 times more Vitamin B1, 3 times more Vitamin B2, 1.5 times more Vitamin B5, 2.8 times more Vitamin B6, 39.4 times more Vitamin B9 and 4.5 times more Vitamin C than Raw Sulfured Dried Apricots.
• 7 ounces of Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B1 and Vitamin C
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Sulfured Dried Apricots as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Raw Sulfured Dried Apricots vs California Red Kidney Beans:

• 7 oz of Raw California Red Kidney Beans contain 3.5 times more Calcium, 3.2 times more Copper, 3.5 times more Iron, 5 times more Magnesium, 4.3 times more Manganese, 5.7 times more Phosphorus, 1.3 times more Potassium, 1.5 times more Selenium and 6.5 times more Zinc than Raw Sulfured Dried Apricots.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw California Red Kidney Beans contain 1.4 times more Energy, more Omega 3, 3.4 times more Fiber and 7.2 times more Protein than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and California Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Raw Sulfured Dried Apricots provide inadequate amounts of Omega 3
• Both Raw Sulfured Dried Apricots as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.