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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Energy	22.6% 655kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	91% 119g	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	130% 49.4g	NA	38g per day for Men 19-50 years
Protein	86.4% 48.4g	17.4% 9.72g	56g per day for Men 19-50 years

Vitamins

	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	87.5% 1.05mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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

	California Red Kidney Beans	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Calcium	38.7% 387mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	232% 18.6mg	157% 12.5mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	115% 804mg	44.5% 312mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	108% 3671mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.4% 15g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 California Red Kidney Beans vs Raw Sulfured Dehydrated Apricots:

• 7 ounces of California Red Kidney Beans have 12.3 times more Vitamin B1, 1.5 times more Vitamin B2 and 98.5 times more Vitamin B9 than Raw Sulfured Dehydrated Apricots.
• While 7 oz of Raw Sulfured Dehydrated Apricots contain more Vitamin A, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.1 times more Vitamin C than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• 7 ounces of Raw Sulfured Dehydrated Apricots have insufficient amounts of Vitamin B9
• Both Raw 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 California Red Kidney Beans vs Raw Sulfured Dehydrated Apricots:

• 7 ounces of California Red Kidney Beans have 3.2 times more Calcium, 1.9 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 2.7 times more Manganese, 2.6 times more Phosphorus and 2.6 times more Zinc than Raw Sulfured Dehydrated Apricots.
• Both California Red Kidney Beans and Raw Sulfured Dehydrated Apricots contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 5 times more Protein than Raw Sulfured Dehydrated Apricots.
• While 7 oz of Raw Sulfured Dehydrated Apricots contain 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Raw Sulfured Dehydrated Apricots offer comparable quantities of Energy per seven ounces.
• Both Raw California Red Kidney Beans as well as Raw Sulfured Dehydrated Apricots provide inadequate amounts of Omega 6 in seven ounces.