Comparing Nutrients in 7 ounces Canned Kidney Beans VS Raw Sulfured Dehydrated Apricots

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Raw Sulfured Dehydrated Apricots	5%	2%	93%

Macro Nutrients

	Canned Kidney Beans	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Energy	5.75% 167kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	127% 164g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	NA	38g per day for Men 19-50 years
Protein	18.5% 10.4g	17.4% 9.72g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Vitamin A	NA	140% 1256μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	79.4% 1.03mg	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	18% 71.4μg	2% 7.94μg	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	2.65% 2.4mg	21% 19mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	127% 1.14mg	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	29% 2.32mg	157% 12.5mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	32% 0.73mg	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	25.5% 179mg	44.5% 312mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	108% 3671mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	39% 587mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Raw Sulfured Dehydrated Apricots per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Raw Sulfured Dehydrated Apricots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Raw Sulfured Dehydrated Apricots:

• 7 ounces of Canned Kidney Beans have 2.7 times more Vitamin B1 and 9 times more Vitamin B9 than Raw Sulfured Dehydrated Apricots.
• While 7 oz of Raw Sulfured Dehydrated Apricots contain 2.9 times more Vitamin B2, 8.7 times more Vitamin B3, 7.8 times more Vitamin B5, 7 times more Vitamin B6 and 7.9 times more Vitamin C than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of Raw Sulfured Dehydrated Apricots have insufficient amounts of Vitamin B9
• Both Canned All Types Kidney Beans as well as Raw Sulfured Dehydrated Apricots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Raw Sulfured Dehydrated Apricots:

• 7 ounces of Canned Kidney Beans have 22.8 times more Sodium and 10.4 times more Water than Raw Sulfured Dehydrated Apricots.
• While 7 oz of Raw Sulfured Dehydrated Apricots contain 1.8 times more Calcium, 4.3 times more Copper, 5.4 times more Iron, 2.3 times more Magnesium, 2.2 times more Manganese, 1.7 times more Phosphorus, 7.8 times more Potassium and 2.2 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Sulfured Dehydrated Apricots contain 3.8 times more Energy and 5.7 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Raw Sulfured Dehydrated Apricots offer comparable quantities of Protein per seven ounces.
• Both Canned All Types Kidney Beans as well as Raw Sulfured Dehydrated Apricots provide inadequate amounts of Omega 6 in seven ounces.