Comparing Nutrients in 1 kilogram Red Kidney Beans VS Plums

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Plums	5%	5%	90%

Macro Nutrients

	Red Kidney Beans	Plums	Recommended Dietary Allowance
Energy	116% 3370kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	0.53% 0.17g	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	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	471% 613g	88% 114g	130g per day for Men 19-50 years
Sugars	29% 21g	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	NA	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	NA	% 50.7g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	400% 152g	37% 14g	38g per day for Men 19-50 years
Protein	402% 225g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Plums	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Plums	Recommended Dietary Allowance
Calcium	83% 830mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	63.3% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	46% 1570mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	3.18% 118g	23.6% 872g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Plums per 1 kg

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

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

• 1 kilogram of Red Kidney Beans has 21.7 times more Vitamin B1, 8.3 times more Vitamin B2, 5.1 times more Vitamin B3, 5.8 times more Vitamin B5, 13.7 times more Vitamin B6 and 78.8 times more Vitamin B9 than Plums.
• While 1 kg of Raw Plums contains 2.1 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Plums provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Plums have insufficient amounts of Vitamin B9
• Both Raw Red Kidney Beans as well as Raw Plums 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:

• 1 kilogram of Red Kidney Beans has 13.8 times more Calcium, 12.3 times more Copper, 39.4 times more Iron, 19.7 times more Magnesium, 21.4 times more Manganese, 25.4 times more Phosphorus, 8.7 times more Potassium, more Selenium and 27.9 times more Zinc than Plums.
• While 1 kg of Raw Plums contains 7.4 times more Water than Raw Red Kidney Beans.
• 1 kilogram of Plums lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc
• Both Raw Red Kidney Beans as well as Raw Plums lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 7.3 times more Energy, more Omega 3, 5.4 times more Carbohydrate, 10.9 times more Fiber and 32.2 times more Protein than Plums.
• While 1 kg of Raw Plums contains 4.7 times more Sugars than Raw Red Kidney Beans.
• 1 kilogram of Plums provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Red Kidney Beans as well as Raw Plums provide inadequate amounts of Omega 6 in one kilogram.