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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Energy	22.6% 655kcal	16.6% 482kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	101% 131g	130g per day for Men 19-50 years
Sugars	NA	157% 113g	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	45.4% 17.3g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	9.72% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	19% 0.25mg	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	8.6% 7.74mg	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	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Calcium	38.7% 387mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	42% 0.38mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	7.77% 0.18mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	11.5% 173mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	1.7% 63g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of California Red Kidney Beans have more Vitamin B1, 1.4 times more Vitamin B2, 2.2 times more Vitamin B3, 3.2 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin B9 than Raw Sulfured Dried Apples.
• Both California Red Kidney Beans and Raw Sulfured Dried Apples provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Raw Sulfured Dried Apples have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Raw Sulfured Dried Apples 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 Raw Sulfured Dried Apples:

• 7 ounces of California Red Kidney Beans have 13.9 times more Calcium, 5.8 times more Copper, 6.7 times more Iron, 10 times more Magnesium, 11.1 times more Manganese, 10.7 times more Phosphorus, 3.3 times more Potassium, 2.5 times more Selenium and 12.8 times more Zinc than Raw Sulfured Dried Apples.
• While 7 oz of Raw Sulfured Dried Apples contain 7.9 times more Sodium than Raw California Red Kidney Beans.
• 7 ounces of Raw Sulfured Dried Apples lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 1.4 times more Energy, 5.3 times more Omega 3, 2.9 times more Fiber and 26.2 times more Protein than Raw Sulfured Dried Apples.
• Both California Red Kidney Beans and Raw Sulfured Dried Apples offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Raw Sulfured Dried Apples provide inadequate amounts of Omega 3 and Protein
• Both Raw California Red Kidney Beans as well as Raw Sulfured Dried Apples provide inadequate amounts of Omega 6 in seven ounces.