Comparing Nutrients in 100 grams Gala Apples VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Gala Apples	2%	2%	96%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Gala Apples	Canned Kidney Beans	Recommended Dietary Allowance
Energy	1.97% 57kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	NA	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	11% 14.5g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	2.55% 1.85g	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	8.18% 5.93g	0% 0g	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	% 1.66g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.78g	% 1.85g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	0.45% 0.25g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Gala Apples	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.23% 0.029mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.47% 0.075mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.055mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.77% 0.049mg	5.7% 0.074mg	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	0.75% 3μg	9% 36μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Gala Apples	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0.7% 7mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	2.33% 0.021mg	15% 0.14mg	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	1.5% 0.12mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	1.6% 0.037mg	7.3% 0.17mg	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	1.57% 11mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	3.18% 108mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	0.45% 0.05mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	2.3% 85.8g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Gala Apples vs Canned Kidney Beans:

• Raw Gala Apples with skin have 9 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6.8 times more Vitamin B1, 1.8 times more Vitamin B2, 5.5 times more Vitamin B3, 2.5 times more Vitamin B5, 1.5 times more Vitamin B6, 12 times more Vitamin B9 and 3.2 times more Vitamin K than Raw Gala Apples with skin.

Comparing minerals per 100 grams for Gala Apples vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 4.9 times more Calcium, 6.4 times more Copper, 9.8 times more Iron, 5.4 times more Magnesium, 4.5 times more Manganese, 8.2 times more Phosphorus, 2.2 times more Potassium, more Selenium, 296 times more Sodium and 9.2 times more Zinc than Raw Gala Apples with skin.
• Both Raw Gala Apples with skin and Canned All Types Kidney Beans have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Gala Apples with skin have 5.6 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Energy, 1.9 times more Fiber and 20.9 times more Protein than Raw Gala Apples with skin.
• Both Raw Gala Apples with skin and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 100 g.
• Both Raw Gala Apples with skin as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 100 g.