Comparing Nutrients in 14 ounces Prunes, canned, heavy syrup pack, solids and liquids VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Prunes, canned, heavy syrup pack, solids and liquids	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	14.4% 417kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	NA	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	85% 110g	68.4% 89g	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	39.7% 15g	97% 37g	38g per day for Men 19-50 years
Protein	6.17% 3.45g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Prunes, canned, heavy syrup pack, solids and liquids	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.2% 0.48mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.44mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	0% 0μg	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	12.3% 11mg	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	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

	Prunes, canned, heavy syrup pack, solids and liquids	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	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	20.3% 1.63mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	14.7% 103mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	26.4% 897mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	NA	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	7.6% 280g	7.18% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Prunes, canned, heavy syrup pack, solids and liquids vs Boiled California Red Kidney Beans:

• Prunes, canned, heavy syrup pack, solids and liquids have more Vitamin A, 2 times more Vitamin B2, 1.6 times more Vitamin B3, 2 times more Vitamin B6 and 2.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.8 times more Vitamin B1, 2.2 times more Vitamin B5 and more Vitamin B9 than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Prunes, canned, heavy syrup pack, solids and liquids vs Boiled California Red Kidney Beans:

• Boiled California Red Kidney Beans contain 3.9 times more Calcium, 2.4 times more Copper, 7.3 times more Iron, 3.2 times more Magnesium, 3.2 times more Manganese, 5.3 times more Phosphorus, 1.9 times more Potassium and 4.5 times more Zinc than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Boiled California Red Kidney Beans have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Prunes, canned, heavy syrup pack, solids and liquids have 1.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.4 times more Fiber and 10.5 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Boiled California Red Kidney Beans have similar amounts of Energy per 14 oz.
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.