Comparing Nutrients in 1 kilogram Red Kidney Beans VS Plums, canned, purple, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Plums, canned, purple, light syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Red Kidney Beans	Plums, canned, purple, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	116% 3370kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	0.25% 0.08g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	125% 163g	130g per day for Men 19-50 years
Sugars	29% 21g	212% 154g	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	400% 152g	23.7% 9g	38g per day for Men 19-50 years
Protein	402% 225g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Plums, canned, purple, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	18.6% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	20.8% 0.27mg	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	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	50% 45mg	4.44% 4mg	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	14% 2.1mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Plums, canned, purple, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	83% 830mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	42.2% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	14% 0.32mg	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	580% 4060mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	27.4% 930mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	3.18% 118g	22.4% 830g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Plums, canned, purple, light syrup pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Plums, canned, purple, light syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Plums, canned, purple, light syrup pack, solids and liquids:

• 1 kilogram of Red Kidney Beans has 38 times more Vitamin B1, 5.5 times more Vitamin B2, 7.1 times more Vitamin B3, 10.8 times more Vitamin B5, 14.7 times more Vitamin B6, 131.3 times more Vitamin B9, 11.3 times more Vitamin C and 1.3 times more Vitamin K than Plums, canned, purple, light syrup pack, solids and liquids.
• 1 kilogram of Plums, canned, purple, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Red Kidney Beans as well as Plums, canned, purple, light syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Plums, canned, purple, light syrup pack, solids and liquids:

• 1 kilogram of Red Kidney Beans has 9.2 times more Calcium, 18.4 times more Copper, 7.8 times more Iron, 27.6 times more Magnesium, 34.7 times more Manganese, 31.2 times more Phosphorus, 14.6 times more Potassium, more Selenium and 34.9 times more Zinc than Plums, canned, purple, light syrup pack, solids and liquids.
• While 1 kg of Plums, canned, purple, light syrup pack, solids and liquids contains 7.1 times more Water than Raw Red Kidney Beans.
• 1 kilogram of Plums, canned, purple, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 5.3 times more Energy, more Omega 3, 3.8 times more Carbohydrate, 16.9 times more Fiber and 60.9 times more Protein than Plums, canned, purple, light syrup pack, solids and liquids.
• While 1 kg of Plums, canned, purple, light syrup pack, solids and liquids contains 7.3 times more Sugars than Raw Red Kidney Beans.
• 1 kilogram of Plums, canned, purple, light syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Raw Red Kidney Beans as well as Plums, canned, purple, light syrup pack, solids and liquids provide inadequate amounts of Omega 6 in one kilogram.