Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Frozen Apples

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Frozen Apples	2%	5%	93%

Macro Nutrients

	Boiled California Red Kidney Beans	Frozen Apples	Recommended Dietary Allowance
Energy	4.28% 124kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.17% 0.053g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.46% 0.078g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	9.47% 12.3g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	24.5% 9.3g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	0.5% 0.28g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Frozen Apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	1.1% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	0.85% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	0.26% 0.042mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	1.08% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	2.6% 0.034mg	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	18.5% 74μg	0.25% 1μg	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	1.33% 1.2mg	0.11% 0.1mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Frozen Apples	Recommended Dietary Allowance
Calcium	6.6% 66mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	6.44% 0.058mg	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	37.3% 2.98mg	2.25% 0.18mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	0.71% 3mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	7.35% 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	19.6% 137mg	1.14% 8mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	2.26% 77mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.35% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Frozen Apples per 100 g

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

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Frozen Apples:

• 100 grams of Boiled California Red Kidney Beans have 9.9 times more Vitamin B1, 5.6 times more Vitamin B2, 12.9 times more Vitamin B3, 4.1 times more Vitamin B5, 3.1 times more Vitamin B6 and 74 times more Vitamin B9 than Frozen Apples.
• 100 grams of Frozen Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Frozen Apples have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Frozen Apples:

• 100 grams of Boiled California Red Kidney Beans have 16.5 times more Calcium, 5 times more Copper, 16.6 times more Iron, 16 times more Magnesium, 1.9 times more Manganese, 17.1 times more Phosphorus, 5.4 times more Potassium, 6 times more Selenium and 17.2 times more Zinc than Frozen Apples.
• While 100 g of Frozen Apples contain 1.3 times more Water than Boiled California Red Kidney Beans.
• 100 grams of Frozen Apples lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 2.6 times more Energy, 1.9 times more Omega 3, 1.8 times more Carbohydrate, 7.2 times more Fiber and 32.6 times more Protein than Frozen Apples.
• 100 grams of Frozen Apples provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled California Red Kidney Beans as well as Frozen Apples provide inadequate amounts of Omega 6 in 100 grams.