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

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Energy	5.75% 167kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.86% 0.15g	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	96% 124g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	146% 106g	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	34.2% 25g	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	% 65.7g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 15.7g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	38% 14.5g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	12% 6.73g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Vitamin A	NA	39.7% 357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	22% 0.28mg	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	4.96% 20μg	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	2.2% 2mg	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	57.3% 8.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	75.6% 0.68mg	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	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	20.3% 0.47mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	68% 2306mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.2% 155g	1.66% 61.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Raw Sulfured Dried 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 Dried Apricots:

• 7 ounces of Canned Kidney Beans have 7.7 times more Vitamin B1, 3.6 times more Vitamin B9 and 1.3 times more Vitamin K than Raw Sulfured Dried Apricots.
• While 7 oz of Raw Sulfured Dried Apricots contain 1.5 times more Vitamin B2, 6.3 times more Vitamin B3, 3.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 216.5 times more Vitamin E than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B1
• Both Canned All Types Kidney Beans as well as Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Canned Kidney Beans have 1.3 times more Phosphorus, 29.6 times more Sodium and 2.5 times more Water than Raw Sulfured Dried Apricots.
• While 7 oz of Raw Sulfured Dried Apricots contain 1.6 times more Calcium, 2.5 times more Copper, 2.3 times more Iron, 1.4 times more Manganese, 4.9 times more Potassium and 2.4 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Raw Sulfured Dried Apricots contain similar levels of Magnesium and Zinc per seven ounces.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have more Omega 3 and 1.5 times more Protein than Raw Sulfured Dried Apricots.
• While 7 oz of Raw Sulfured Dried Apricots contain 2.9 times more Energy, 4.3 times more Carbohydrate, 28.9 times more Sugars, more Fructose and 1.7 times more Fiber than Canned All Types Kidney Beans.
• 7 ounces of Raw Sulfured Dried Apricots provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Raw Sulfured Dried Apricots provide inadequate amounts of Omega 6 in seven ounces.