Comparing Nutrients in 14 ounces California Red Kidney Beans VS Plums

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Plums	5%	5%	90%

Macro Nutrients

	California Red Kidney Beans	Plums	Recommended Dietary Allowance
Energy	45% 1310kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	35% 45.3g	130g per day for Men 19-50 years
Sugars	NA	54.3% 39.4g	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	17% 12g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 6.23g	g per day for Men 19-50 years
Fiber	260% 99g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	173% 97g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Plums	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	10.3% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	8.85% 0.12mg	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	391% 1564μg	4.96% 20μg	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	20% 18mg	42% 37.7mg	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	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Plums	Recommended Dietary Allowance
Calcium	77.4% 774mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	464% 37mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	8.97% 0.21mg	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	230% 1607mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	9.36% 346g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Plums:

• Raw California Red Kidney Beans have 18.9 times more Vitamin B1, 8.4 times more Vitamin B2, 4.9 times more Vitamin B3, 5.8 times more Vitamin B5, 13.7 times more Vitamin B6 and 78.8 times more Vitamin B9 than Raw Plums.
• While Raw Plums contain more Vitamin A and 2.1 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Plums have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Plums:

• Raw California Red Kidney Beans have 32.5 times more Calcium, 19.3 times more Copper, 55 times more Iron, 22.9 times more Magnesium, 19.2 times more Manganese, 25.3 times more Phosphorus, 9.5 times more Potassium, more Selenium and 25.5 times more Zinc than Raw Plums.
• While Raw Plums contain 7.4 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 7.2 times more Energy, more Omega 3, 5.2 times more Carbohydrate, 17.8 times more Fiber and 34.8 times more Protein than Raw Plums.
• Both Raw California Red Kidney Beans as well as Raw Plums have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.