Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Apricots, dehydrated (low-moisture), sulfured, stewed

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Apricots, dehydrated (low-moisture), sulfured, stewed	6%	2%	92%

Macro Nutrients

	Boiled California Red Kidney Beans	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Energy	8.5% 246kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.55% 0.093g	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	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	38g per day for Men 19-50 years
Protein	32.4% 18g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Vitamin A	0% 0μg	48.5% 437μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	20.2% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	24.6% 0.32mg	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	0.99% 3.97μg	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	15.7% 14mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Calcium	13% 131mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	50% 0.45mg	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	61.5% 4.92mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	12.5% 0.29mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	42.5% 1445mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Apricots, dehydrated (low-moisture), sulfured, stewed per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Apricots, dehydrated (low-moisture), sulfured, stewed 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 Apricots, dehydrated (low-moisture), sulfured, stewed:

• 7 ounces of Boiled California Red Kidney Beans have 9.9 times more Vitamin B1 and 37 times more Vitamin B9 than Apricots, dehydrated (low-moisture), sulfured, stewed.
• While 7 oz of Apricots, dehydrated (low-moisture), sulfured, stewed contain more Vitamin A, 3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6 and 5.9 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Apricots, dehydrated (low-moisture), sulfured, stewed provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Apricots, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Apricots, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Apricots, dehydrated (low-moisture), sulfured, stewed:

• 7 ounces of Boiled California Red Kidney Beans have 2.8 times more Calcium, 1.3 times more Copper, 1.2 times more Iron, 1.9 times more Magnesium, 2.2 times more Manganese, 2.2 times more Phosphorus and 2.2 times more Zinc than Apricots, dehydrated (low-moisture), sulfured, stewed.
• While 7 oz of Apricots, dehydrated (low-moisture), sulfured, stewed contain 1.7 times more Potassium than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 4.7 times more Protein than Apricots, dehydrated (low-moisture), sulfured, stewed.
• While 7 oz of Apricots, dehydrated (low-moisture), sulfured, stewed contain 1.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Apricots, dehydrated (low-moisture), sulfured, stewed offer comparable quantities of Energy per seven ounces.
• Both Boiled California Red Kidney Beans as well as Apricots, dehydrated (low-moisture), sulfured, stewed provide inadequate amounts of Omega 6 in seven ounces.