Comparing Nutrients in 14 ounces Dried Zante Currants VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dried Zante Currants	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	39.7% 1151kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 306g	68.4% 89g	130g per day for Men 19-50 years
Sugars	341% 247g	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	178% 129g	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	% 118g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	46% 17.5g	97% 37g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	31.8% 0.41mg	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	9.92% 39.7μg	73.4% 294μg	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	20.7% 18.7mg	5.3% 4.76mg	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	2.9% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	35% 349mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	127% 1.15mg	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	93% 7.46mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	59.5% 1.37mg	55% 1.26mg	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	56% 393mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	91% 3084mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	11.4% 171mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.9% 70g	7.18% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Zante Currants VS Boiled California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Zante Currants versus 14 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Zante Currants vs Boiled California Red Kidney Beans:

• 14 ounces of Dried Zante Currants have 1.2 times more Vitamin B1, 2.3 times more Vitamin B2, 3 times more Vitamin B3, 2.8 times more Vitamin B6 and 3.9 times more Vitamin C than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 7.4 times more Vitamin B9 than Dried Zante Currants.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Dried Zante Currants as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Zante Currants vs Boiled California Red Kidney Beans:

• 14 ounces of Dried Zante Currants have 1.3 times more Calcium, 1.9 times more Potassium and 10.8 times more Sodium than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 1.6 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.7 times more Selenium and 2.3 times more Zinc than Dried Zante Currants.
• Both Dried Zante Currants and Boiled California Red Kidney Beans contain similar levels of Copper and Manganese per 14 ounces.
• 14 ounces of Dried Zante Currants lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Zante Currants have 2.3 times more Energy and 3.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 2.7 times more Omega 3, 2.1 times more Fiber and 2.7 times more Protein than Dried Zante Currants.
• 14 ounces of Dried Zante Currants provide inadequate amounts of Omega 3
• Both Dried Zante Currants as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.