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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Energy	22.6% 655kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.86% 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	96% 124g	130g per day for Men 19-50 years
Sugars	NA	146% 106g	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	34.2% 25g	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	% 65.7g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	130% 49.4g	38% 14.5g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	12% 6.73g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Vitamin A	0% 0μg	39.7% 357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	22% 0.28mg	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	4.96% 20μg	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	57.3% 8.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Calcium	38.7% 387mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	75.6% 0.68mg	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	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	20.3% 0.47mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	68% 2306mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	1.66% 61.3g	3700g per day for Men 19-50 years

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

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

• 7 ounces of California Red Kidney Beans have 35.3 times more Vitamin B1, 3 times more Vitamin B2, 1.5 times more Vitamin B5, 2.8 times more Vitamin B6, 39.4 times more Vitamin B9 and 4.5 times more Vitamin C than Raw Sulfured Dried Apricots.
• While 7 oz of Raw Sulfured Dried Apricots contain more Vitamin A and 1.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• 7 ounces of Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Sulfured Dried 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 Dried Apricots:

• 7 ounces of California Red Kidney Beans have 3.5 times more Calcium, 3.2 times more Copper, 3.5 times more Iron, 5 times more Magnesium, 4.3 times more Manganese, 5.7 times more Phosphorus, 1.3 times more Potassium, 1.5 times more Selenium and 6.5 times more Zinc than Raw Sulfured Dried Apricots.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 1.4 times more Energy, more Omega 3, 3.4 times more Fiber and 7.2 times more Protein than Raw Sulfured Dried Apricots.
• Both California Red Kidney Beans and Raw Sulfured Dried Apricots offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Raw Sulfured Dried Apricots provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Raw Sulfured Dried Apricots provide inadequate amounts of Omega 6 in seven ounces.