Comparing Nutrients in 100 grams Raw Sulfured Dried Apricots VS Boiled California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Raw Sulfured Dried Apricots	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	8.3% 241kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.6g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	73.7% 53.4g	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	17.2% 12.5g	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	% 33g	NA	g per day for Men 19-50 years
Sucrose	% 7.9g	NA	g per day for Men 19-50 years
Fiber	19.2% 7.3g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apricots	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	20% 180μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	8% 0.1mg	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	2.5% 10μg	18.5% 74μg	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	1.1% 1mg	1.33% 1.2mg	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	29% 4.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apricots	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.5% 55mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	32% 0.29mg	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	33.3% 2.66mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.24mg	14% 0.32mg	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	10% 71mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	34% 1162mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.83% 31g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Sulfured Dried Apricots VS Boiled California Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Raw Sulfured Dried Apricots versus 100 g of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Raw Sulfured Dried Apricots vs Boiled California Red Kidney Beans:

• 100 grams of Raw Sulfured Dried Apricots have more Vitamin A, 4.8 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain 8.6 times more Vitamin B1 and 7.4 times more Vitamin B9 than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B1
• 100 grams of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Sulfured Dried Apricots as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Raw Sulfured Dried Apricots vs Boiled California Red Kidney Beans:

• 100 grams of Raw Sulfured Dried Apricots have 2.8 times more Potassium and 1.8 times more Selenium than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain 1.5 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus and 2.2 times more Zinc than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Boiled California Red Kidney Beans contain similar levels of Calcium, Copper and Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raw Sulfured Dried Apricots have 1.9 times more Energy and 2.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain more Omega 3, 1.3 times more Fiber and 2.7 times more Protein than Raw Sulfured Dried Apricots.
• 100 grams of Raw Sulfured Dried Apricots provide inadequate amounts of Omega 3
• Both Raw Sulfured Dried Apricots as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.