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

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Energy	8.5% 246kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.27% 0.085g	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	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	34.2% 44.5g	127% 164g	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	17.4% 9.72g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Vitamin A	0% 0μg	140% 1256μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	36.7% 147μg	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	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	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Calcium	13% 131mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	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	74% 5.9mg	157% 12.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	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	39% 272mg	44.5% 312mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	108% 3671mg	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	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Raw Sulfured Dehydrated Apricots 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 Apricots 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 Apricots:

• 7 ounces of Boiled California Red Kidney Beans have 3 times more Vitamin B1 and 18.5 times more Vitamin B9 than Raw Sulfured Dehydrated Apricots.
• While 7 oz of Raw Sulfured Dehydrated Apricots contain more Vitamin A, 2.4 times more Vitamin B2, 6.6 times more Vitamin B3, 4.9 times more Vitamin B5, 5 times more Vitamin B6 and 7.9 times more Vitamin C than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Raw Sulfured Dehydrated Apricots have insufficient amounts of Vitamin B9
• Both Boiled California Red 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 Boiled California Red Kidney Beans vs Raw Sulfured Dehydrated Apricots:

• 7 oz of Raw Sulfured Dehydrated Apricots contain 2 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium and 4.4 times more Potassium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Raw Sulfured Dehydrated Apricots contain similar levels of Calcium, Manganese, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.9 times more Protein than Raw Sulfured Dehydrated Apricots.
• While 7 oz of Raw Sulfured Dehydrated Apricots contain 2.6 times more Energy and 3.7 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Raw Sulfured Dehydrated Apricots provide inadequate amounts of Omega 6 in seven ounces.