Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Raw Sulfured Dehydrated Apples

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Raw Sulfured Dehydrated Apples	1%	1%	98%

Macro Nutrients

	Boiled California Red Kidney Beans	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Energy	8.5% 246kcal	23.7% 687kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	143% 186g	130g per day for Men 19-50 years
Sugars	NA	222% 161g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	48.6% 18.5g	64.8% 24.6g	38g per day for Men 19-50 years
Protein	32.4% 18g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	8.43% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	42.7% 0.56mg	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	36.7% 147μg	0.5% 2μg	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	4.85% 4.37mg	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	NA	9.92% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Calcium	13% 131mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	59.8% 0.54mg	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	74% 5.9mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	11% 0.25mg	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	39% 272mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	16.4% 246mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Raw Sulfured Dehydrated Apples per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Raw Sulfured Dehydrated Apples:

• 7 ounces of Boiled California Red Kidney Beans have 2.8 times more Vitamin B1 and 74 times more Vitamin B9 than Raw Sulfured Dehydrated Apples.
• While 7 oz of Raw Sulfured Dehydrated Apples contain 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.8 times more Vitamin C than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin B9
• Both Boiled California Red Kidney Beans as well as Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Raw Sulfured Dehydrated Apples:

• 7 ounces of Boiled California Red Kidney Beans have 3.5 times more Calcium, 1.5 times more Iron, 2.2 times more Magnesium, 2.5 times more Manganese, 2.5 times more Phosphorus and 3 times more Zinc than Raw Sulfured Dehydrated Apples.
• While 7 oz of Raw Sulfured Dehydrated Apples contain 1.5 times more Potassium, 1.5 times more Selenium and 31 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Raw Sulfured Dehydrated Apples contain similar levels of Copper per seven ounces.
• 7 ounces of Raw Sulfured Dehydrated Apples lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 6.9 times more Protein than Raw Sulfured Dehydrated Apples.
• While 7 oz of Raw Sulfured Dehydrated Apples contain 2.8 times more Energy, 4.2 times more Carbohydrate and 1.3 times more Fiber than Boiled California Red Kidney Beans.
• 7 ounces of Raw Sulfured Dehydrated Apples provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Sulfured Dehydrated Apples provide inadequate amounts of Omega 6 in seven ounces.