Comparing Nutrients in 7 ounces Red Kidney Beans VS Apricots, dehydrated (low-moisture), sulfured, stewed

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Apricots, dehydrated (low-moisture), sulfured, stewed	6%	2%	92%

Macro Nutrients

	Red Kidney Beans	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Energy	23% 669kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	NA	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	0.55% 0.093g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	NA	38g per day for Men 19-50 years
Protein	80% 44.7g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Vitamin A	0% 0μg	48.5% 437μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	20.2% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	24.6% 0.32mg	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	0.99% 3.97μg	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	15.7% 14mg	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	2.78% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Calcium	16.5% 165mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	61.5% 4.92mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	12.5% 0.29mg	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% 806mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	42.5% 1445mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Apricots, dehydrated (low-moisture), sulfured, stewed per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Apricots, dehydrated (low-moisture), sulfured, stewed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Apricots, dehydrated (low-moisture), sulfured, stewed:

• 7 ounces of Red Kidney Beans have 46.8 times more Vitamin B1, 3.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 2.5 times more Vitamin B6 and 197 times more Vitamin B9 than Apricots, dehydrated (low-moisture), sulfured, stewed.
• While 7 oz of Apricots, dehydrated (low-moisture), sulfured, stewed contain more Vitamin A and 1.6 times more Vitamin C than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A
• 7 ounces of Apricots, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Red Kidney Beans as well as Apricots, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Apricots, dehydrated (low-moisture), sulfured, stewed:

• 7 ounces of Red Kidney Beans have 3.5 times more Calcium, 3.1 times more Copper, 2.7 times more Iron, 5.5 times more Magnesium, 7.7 times more Manganese, 6.5 times more Phosphorus, 1.9 times more Potassium and 7.2 times more Zinc than Apricots, dehydrated (low-moisture), sulfured, stewed.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 2.7 times more Energy, 1.9 times more Carbohydrate and 11.7 times more Protein than Apricots, dehydrated (low-moisture), sulfured, stewed.
• Both Raw Red Kidney Beans as well as Apricots, dehydrated (low-moisture), sulfured, stewed provide inadequate amounts of Omega 6 in seven ounces.