Raw Apple with Skin vs Cooked Royal Red Kidney Beans

Food A

Raw Apple with Skin

fruits

Food B

Cooked Royal Red Kidney Beans

legumes

All values per 100g · % RDA for adult male 19–30

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 52 — 123 — kcal
Protein 0.260
0%
9.5
17%
g
Total Fat 0.170 — 0.170 — g
Carbohydrate 14
11%
22
17%
g
Water 86 — 67 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 4.6
5%
1.2
1%
mg
Thiamin (B1) 0.017
1%
0.095
8%
mg
Riboflavin (B2) 0.026
2%
0.067
5%
mg
Niacin (B3) 0.091
1%
0.552
3%
mg
Pantothenic Acid (B5) 0.061
1%
0.219
4%
mg
Vitamin B6 0.041
3%
0.104
8%
mg
Folate (DFE) 3.0
1%
74
19%
mcg
Vitamin B12 0.000
0%
0.000
0%
mcg
Choline 3.4
1%
— — mg
Vitamin A (RAE) 3.0
0%
0.000
0%
mcg
Vitamin E 0.180
1%
— — mg
Vitamin D (D2+D3) 0.000
0%
0.000
0%
mcg
Vitamin K 2.2
2%
— — mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 6.0
1%
44
4%
mg
Iron 0.120
2%
2.8
35%
mg
Magnesium 5.0
1%
42
11%
mg
Phosphorus 11
2%
142
20%
mg
Potassium 107
3%
378
11%
mg
Sodium 1.0 — 5.0 — mg
Zinc 0.040
0%
0.900
8%
mg
Copper 0.027
3%
0.262
29%
mg
Manganese 0.035
2%
0.255
11%
mg
Selenium 0.000
0%
1.2
2%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.000 — 0.000 — g
Monounsaturated Fat 0.007 — 0.013 — g
Polyunsaturated Fat 0.051 — 0.093 — g
Cholesterol 0.000 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 2.4
6%
9.3
24%
g
Lactose 0.000 — — — g
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