Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Stewed Prunes

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Stewed Prunes	4%	2%	94%

Macro Nutrients

	Boiled Kidney Beans	Stewed Prunes	Recommended Dietary Allowance
Energy	43.8% 1270kcal	39% 1130kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	NA	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	228% 297g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	168% 64g	NA	38g per day for Men 19-50 years
Protein	155% 86.7g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Stewed Prunes	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	61.6% 9.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	21.6% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	147% 1.9mg	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	325% 1300μg	0% 0μg	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	0% 0mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Stewed Prunes	Recommended Dietary Allowance
Calcium	35% 350mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	227% 2.04mg	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	278% 22mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	45.2% 1.04mg	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	197% 1380mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	104% 3530mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	18% 669g	18.4% 680g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Stewed Prunes:

• Boiled All Types Kidney Beans have 3.5 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B5, more Vitamin B9 and more Vitamin C than Stewed dehydrated Prunes.
• While Stewed dehydrated Prunes contain more Vitamin A, 1.7 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Stewed dehydrated Prunes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Stewed Prunes:

• Boiled All Types Kidney Beans have 1.5 times more Calcium, 1.9 times more Iron, 2 times more Magnesium, 4.1 times more Manganese, 3.7 times more Phosphorus and 4 times more Zinc than Stewed dehydrated Prunes.
• Both Boiled All Types Kidney Beans and Stewed dehydrated Prunes have similar amounts of Copper, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 7 times more Protein than Stewed dehydrated Prunes.
• While Stewed dehydrated Prunes contain 1.3 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Stewed dehydrated Prunes have similar amounts of Energy per 1 kg.
• Both Boiled All Types Kidney Beans as well as Stewed dehydrated Prunes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.