Comparing Nutrients in 1 kilogram Plums, canned, purple, extra heavy syrup pack, solids and liquids VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, extra heavy syrup pack, solids and liquids	1%	1%	98%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Canned Kidney Beans	Recommended Dietary Allowance
Energy	35% 1010kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	NA	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 263g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	26.3% 10g	113% 43g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.85mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	57% 0.74mg	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	7.5% 30μg	90% 360μg	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	4.44% 4mg	13.3% 12mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	9% 90mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	150% 1.35mg	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	103% 8.2mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	73% 1.68mg	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	17% 120mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	26% 890mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	19.7% 730g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, purple, extra heavy syrup pack, solids and liquids VS Canned Kidney Beans per 1 kg

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

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

• 1 kg of Canned All Types Kidney Beans contains 7.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 2.7 times more Vitamin B6 and 12 times more Vitamin B9 than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• 1 kilogram of Plums, canned, purple, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Plums, canned, purple, extra heavy syrup pack, solids and liquids vs Canned Kidney Beans:

• 1 kg of Canned All Types Kidney Beans contains 3.8 times more Calcium, 3.8 times more Copper, 1.4 times more Iron, 5.4 times more Magnesium, 5.4 times more Manganese, 7.5 times more Phosphorus, 2.7 times more Potassium, 15.6 times more Sodium and 6.6 times more Zinc than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• 1 kilogram of Plums, canned, purple, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Plums, canned, purple, extra heavy syrup pack, solids and liquids has 1.2 times more Energy and 1.8 times more Carbohydrate than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 4.3 times more Fiber and 14.5 times more Protein than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• 1 kilogram of Plums, canned, purple, extra heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.