Comparing Nutrients in 7 ounces California Red Kidney Beans VS Apples, dried, sulfured, stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Apples, dried, sulfured, stewed, without added sugar	1%	1%	98%

Macro Nutrients

	California Red Kidney Beans	Apples, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Energy	22.6% 655kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	NA	36.5% 26.4g	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	130% 49.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	0.78% 0.44g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Apples, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	7.63% 0.099mg	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	195% 782μg	0% 0μg	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	9.92% 8.93mg	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	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Apples, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Calcium	38.7% 387mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	9.7% 0.087mg	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	232% 18.6mg	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	1.8% 0.042mg	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	115% 804mg	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Apples, dried, sulfured, stewed, without added sugar per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Apples, dried, sulfured, stewed, without added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Apples, dried, sulfured, stewed, without added sugar:

• 7 ounces of California Red Kidney Beans have 88.2 times more Vitamin B1, 11.5 times more Vitamin B2, 16 times more Vitamin B3, 13.7 times more Vitamin B5, 7.9 times more Vitamin B6, more Vitamin B9 and 4.5 times more Vitamin C than Apples, dried, sulfured, stewed, without added sugar.
• 7 ounces of Apples, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as Apples, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Apples, dried, sulfured, stewed, without added sugar:

• 7 ounces of California Red Kidney Beans have 65 times more Calcium, 25 times more Copper, 28.3 times more Iron, 40 times more Magnesium, 47.6 times more Manganese, 45 times more Phosphorus, 14.2 times more Potassium, 10.7 times more Selenium and 51 times more Zinc than Apples, dried, sulfured, stewed, without added sugar.
• While 7 oz of Apples, dried, sulfured, stewed, without added sugar contain 7.2 times more Water than Raw California Red Kidney Beans.
• 7 ounces of Apples, dried, sulfured, stewed, without added sugar lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 5.8 times more Energy, 21 times more Omega 3, 3.9 times more Carbohydrate, 12.5 times more Fiber and 110.8 times more Protein than Apples, dried, sulfured, stewed, without added sugar.
• 7 ounces of Apples, dried, sulfured, stewed, without added sugar provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw California Red Kidney Beans as well as Apples, dried, sulfured, stewed, without added sugar provide inadequate amounts of Omega 6 in seven ounces.