Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Seeded Raisins

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Seeded Raisins	3%	1%	96%

Macro Nutrients

	Canned Kidney Beans	Seeded Raisins	Recommended Dietary Allowance
Energy	29% 840kcal	102% 2960kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	5.56% 1.78g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	7.18% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	604% 785g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	179% 68g	38g per day for Men 19-50 years
Protein	93% 52.2g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Seeded Raisins	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	140% 1.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	69.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	145% 1.88mg	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	7.5% 30μg	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	60% 54mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Seeded Raisins	Recommended Dietary Allowance
Calcium	34% 340mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	336% 3.02mg	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	146% 11.7mg	324% 26mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	116% 2.67mg	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	129% 900mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	243% 8250mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	21% 780g	4.48% 166g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 3.1 times more Vitamin B5 and 12 times more Vitamin B9 than Seeded Raisins.
• While Seeded Raisins contain 3.6 times more Vitamin B2, 2.7 times more Vitamin B3, 2.5 times more Vitamin B6 and 4.5 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Seeded Raisins have similar amounts of Vitamin B1 per 1 kg.
• Both Canned All Types Kidney Beans as well as Seeded Raisins have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Seeded Raisins:

• Canned All Types Kidney Beans have 1.2 times more Calcium, 1.5 times more Selenium, 10.6 times more Sodium, 2.6 times more Zinc and 4.7 times more Water than Seeded Raisins.
• While Seeded Raisins contain 2.2 times more Copper, 2.2 times more Iron, 1.6 times more Manganese and 3.5 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Seeded Raisins have similar amounts of Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 2.2 times more Omega 3 and 2.1 times more Protein than Seeded Raisins.
• While Seeded Raisins contain 3.5 times more Energy, 5.4 times more Carbohydrate and 1.6 times more Fiber than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Seeded Raisins have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.