Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Canned Prune Juice

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Prune Juice	3%	0%	97%

Macro Nutrients

	California Red Kidney Beans	Canned Prune Juice	Recommended Dietary Allowance
Energy	114% 3300kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	134% 175g	130g per day for Men 19-50 years
Sugars	NA	227% 165g	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	655% 249g	26.3% 10g	38g per day for Men 19-50 years
Protein	435% 244g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned Prune Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	49% 7.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	168% 2.18mg	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	985% 3940μg	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	50% 45mg	45.6% 41mg	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	NA	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Prune Juice	Recommended Dietary Allowance
Calcium	195% 1950mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	75.6% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	NA	15% 602μg	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	1169% 94mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	65.7% 1.5mg	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	579% 4050mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	81% 2760mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.18% 118g	22% 812g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Canned Prune Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Canned Prune Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Canned Prune Juice:

• 1 kilogram of California Red Kidney Beans has 33.1 times more Vitamin B1, 3.1 times more Vitamin B2, 2.6 times more Vitamin B3, 7.3 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin B9 than Canned Prune Juice.
• Both California Red Kidney Beans and Canned Prune Juice provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Canned Prune Juice have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Canned Prune Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Canned Prune Juice:

• 1 kilogram of California Red Kidney Beans has 16.3 times more Calcium, 16.2 times more Copper, 7.9 times more Iron, 11.4 times more Magnesium, 6.6 times more Manganese, 16.2 times more Phosphorus, 5.4 times more Potassium, 5.3 times more Selenium and 12.1 times more Zinc than Canned Prune Juice.
• While 1 kg of Canned Prune Juice contains 6.9 times more Water than Raw California Red Kidney Beans.
• 1 kilogram of Canned Prune Juice lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 4.6 times more Energy, more Omega 3, 3.4 times more Carbohydrate, 24.9 times more Fiber and 40 times more Protein than Canned Prune Juice.
• 1 kilogram of Canned Prune Juice provide inadequate amounts of Omega 3 and Protein
• Both Raw California Red Kidney Beans as well as Canned Prune Juice provide inadequate amounts of Omega 6 in one kilogram.