Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Apricots, dehydrated (low-moisture), sulfured, stewed

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Apricots, dehydrated (low-moisture), sulfured, stewed	6%	2%	92%

Macro Nutrients

	Boiled California Red Kidney Beans	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Energy	4.28% 124kcal	4.34% 126kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.28% 0.047g	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	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	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	24.5% 9.3g	NA	38g per day for Men 19-50 years
Protein	16.3% 9.13g	3.45% 1.93g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.4% 220μg	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	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	12.4% 0.16mg	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	0.5% 2μg	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	7.9% 7.1mg	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	Apricots, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Calcium	6.6% 66mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	25.2% 0.23mg	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	31% 2.48mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	6.3% 0.15mg	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	8.86% 62mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	21.4% 728mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	3.55% 0.39mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.7% 63.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Apricots, dehydrated (low-moisture), sulfured, stewed:

• Boiled California Red Kidney Beans have 9.9 times more Vitamin B1 and 37 times more Vitamin B9 than Apricots, dehydrated (low-moisture), sulfured, stewed.
• While Apricots, dehydrated (low-moisture), sulfured, stewed contain more Vitamin A, 3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6 and 5.9 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Apricots, dehydrated (low-moisture), sulfured, stewed have similar amounts of Vitamin B2 per 100 g.
• Both Boiled California Red Kidney Beans as well as Apricots, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Apricots, dehydrated (low-moisture), sulfured, stewed:

• Boiled California Red Kidney Beans have 2.8 times more Calcium, 1.3 times more Copper, 1.2 times more Iron, 1.9 times more Magnesium, 2.2 times more Manganese, 2.2 times more Phosphorus and 2.2 times more Zinc than Apricots, dehydrated (low-moisture), sulfured, stewed.
• While Apricots, dehydrated (low-moisture), sulfured, stewed contain 1.7 times more Potassium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Apricots, dehydrated (low-moisture), sulfured, stewed have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled California Red Kidney Beans have 4.7 times more Protein than Apricots, dehydrated (low-moisture), sulfured, stewed.
• While Apricots, dehydrated (low-moisture), sulfured, stewed contain 1.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Apricots, dehydrated (low-moisture), sulfured, stewed have similar amounts of Energy per 100 g.
• Both Boiled California Red Kidney Beans as well as Apricots, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.