Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Raw Sulfured Dried Apricots

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Raw Sulfured Dried Apricots	5%	2%	93%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Energy	5.54% 161kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	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	22.6% 29.4g	96% 124g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	0% 0g	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	% 0g	% 65.7g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 15.7g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	38% 14.5g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	12% 6.73g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	17.5% 0.21mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	11.4% 45.6μg	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	1.76% 1.6mg	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	0.26% 0.04mg	57.3% 8.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	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	31% 2.5mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	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	30% 210mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	68% 2306mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.2% 155g	1.66% 61.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Raw Sulfured Dried Apricots per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids vs Raw Sulfured Dried Apricots:

• 7 ounces of Canned Red Kidney Beans with Liquids have 7.1 times more Vitamin B1, 2.3 times more Vitamin B9 and 1.3 times more Vitamin K than Raw Sulfured Dried Apricots.
• While 7 oz of Raw Sulfured Dried Apricots contain more Vitamin A, 5.2 times more Vitamin B3, 4 times more Vitamin B5, 1.8 times more Vitamin B6 and 216.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Raw Sulfured Dried Apricots provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B1
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Raw Sulfured Dried Apricots:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.2 times more Manganese, 1.5 times more Phosphorus, 25.6 times more Sodium, 1.6 times more Zinc and 2.5 times more Water than Raw Sulfured Dried Apricots.
• While 7 oz of Raw Sulfured Dried Apricots contain 1.9 times more Calcium, 2.3 times more Copper, 2.1 times more Iron, 4.5 times more Potassium and 2 times more Selenium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Raw Sulfured Dried Apricots contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have more Omega 3 and 1.5 times more Protein than Raw Sulfured Dried Apricots.
• While 7 oz of Raw Sulfured Dried Apricots contain 3 times more Energy, 4.2 times more Carbohydrate, 28.9 times more Sugars, more Fructose and 1.7 times more Fiber than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Raw Sulfured Dried Apricots provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Sulfured Dried Apricots provide inadequate amounts of Omega 6 in seven ounces.