Comparing Nutrients in 14 ounces Golden Raisins VS Canned Kidney Beans

Macros Ratio

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

Macro Nutrients

	Golden Raisins	Canned Kidney Beans	Recommended Dietary Allowance
Energy	41% 1195kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.89% 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	244% 318g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	360% 261g	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	% 123g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.34g	g per day for Men 19-50 years
Fiber	34.5% 13g	45% 17g	38g per day for Men 19-50 years
Protein	23.2% 13g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Golden 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	2.65% 0.032mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.3% 0.76mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.53mg	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	99% 1.3mg	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	2.98% 12μg	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	14% 12.7mg	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	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

	Golden Raisins	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	25.4% 254mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	101% 0.9mg	59.5% 0.54mg	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	48.6% 3.9mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	57.3% 401mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	87% 2961mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	1.6% 59g	8.37% 310g	3700g per day for Men 19-50 years

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

• Golden Seedless Raisins have 3.7 times more Vitamin B2, 2.8 times more Vitamin B3, 4.4 times more Vitamin B6 and 2.7 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 14.5 times more Vitamin B1 and 12 times more Vitamin B9 than Golden Seedless Raisins.
• Both Golden Seedless Raisins and Canned All Types Kidney Beans have similar amounts of Vitamin K per 14 oz.
• Both Golden 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 Golden Raisins vs Canned Kidney Beans:

• Golden Seedless Raisins have 1.9 times more Calcium, 1.7 times more Copper, 1.3 times more Magnesium, 1.3 times more Manganese and 3.1 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Selenium, 12.3 times more Sodium and 5.2 times more Water than Golden Seedless Raisins.
• Both Golden Seedless Raisins and Canned All Types Kidney Beans have similar amounts of Iron, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Golden Seedless Raisins have 3.6 times more Energy, 5.5 times more Carbohydrate, 35.5 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.3 times more Omega 3, 1.3 times more Fiber and 1.6 times more Protein than Golden Seedless Raisins.
• Both Golden Seedless Raisins as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.