Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Plums

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Plums	5%	5%	90%

Macro Nutrients

	Canned Kidney Beans	Plums	Recommended Dietary Allowance
Energy	29% 840kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	88% 114g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	137% 99g	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	0% 0g	42.3% 30.7g	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	% 0g	% 50.7g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 15.7g	g per day for Men 19-50 years
Fiber	113% 43g	37% 14g	38g per day for Men 19-50 years
Protein	93% 52.2g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Plums	Recommended Dietary Allowance
Vitamin A	NA	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	22.3% 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	90% 360μg	12.5% 50μg	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	13.3% 12mg	106% 95mg	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	1.33% 0.2mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Plums	Recommended Dietary Allowance
Calcium	34% 340mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	63.3% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	146% 11.7mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	22.6% 0.52mg	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	129% 900mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	46% 1570mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	21% 780g	23.6% 872g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Plums:

• Canned All Types Kidney Beans have 4.1 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B6 and 7.2 times more Vitamin B9 than Raw Plums.
• While Raw Plums contain 7.9 times more Vitamin C, 13 times more Vitamin E and 1.6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Plums have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Canned All Types Kidney Beans as well as Raw Plums have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Plums:

• Canned All Types Kidney Beans have 5.7 times more Calcium, 2.4 times more Copper, 6.9 times more Iron, 3.9 times more Magnesium, 3.2 times more Manganese, 5.6 times more Phosphorus, 1.5 times more Potassium, more Selenium, more Sodium and 4.6 times more Zinc than Raw Plums.
• Both Canned All Types Kidney Beans and Raw Plums have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 1.8 times more Energy, more Omega 3, 1.3 times more Carbohydrate, 3.1 times more Fiber and 7.5 times more Protein than Raw Plums.
• While Raw Plums contain 5.4 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Plums have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.