Comparing Nutrients in 14 ounces Dark Raisins VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Dark Raisins	Canned Kidney Beans	Recommended Dietary Allowance
Energy	41% 1187kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.37g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 315g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	357% 259g	10% 7.34g	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	190% 138g	0% 0g	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	% 121g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.34g	g per day for Men 19-50 years
Fiber	47% 18g	45% 17g	38g per day for Men 19-50 years
Protein	23.4% 13g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	22.6% 0.29mg	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	4.96% 20μg	35.7% 143μg	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	10% 9.13mg	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	3.18% 0.48mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	24.6% 246mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	59.5% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	23.2% 928μg	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	89% 7.1mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	48.5% 1.1mg	29% 0.67mg	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	55.6% 389mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	87% 2953mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	1.66% 61.4g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dark Raisins vs Canned Kidney Beans:

• Dark Seedless Raisins have 2.5 times more Vitamin B2, 1.9 times more Vitamin B3, 2.4 times more Vitamin B6 and 1.9 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.2 times more Vitamin B9 than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Canned All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin K per 14 oz.
• Both Dark Seedless Raisins as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Dark Raisins vs Canned Kidney Beans:

• Dark Seedless Raisins have 1.8 times more Calcium, 2 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese and 3.1 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Selenium, 11.4 times more Sodium, 1.3 times more Zinc and 5 times more Water than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Canned All Types Kidney Beans have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dark Seedless Raisins have 3.6 times more Energy, 5.5 times more Carbohydrate, 35.2 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.9 times more Omega 3 and 1.6 times more Protein than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Canned All Types Kidney Beans have similar amounts of Fiber per 14 oz.
• Both Dark Seedless Raisins as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.