Comparing Nutrients in 1 kilogram Prune puree VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Prune puree	3%	1%	96%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Prune puree	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	88.6% 2570kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	501% 651g	175% 228g	130g per day for Men 19-50 years
Sugars	538% 390g	4.4% 3.2g	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	192% 139g	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	% 223g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	87% 33g	168% 64g	38g per day for Men 19-50 years
Protein	37.5% 21g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	111% 1000μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	92% 1.2mg	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	NA	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	47.8% 43mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prune puree	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	31% 310mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	NA	240% 2.16mg	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	350% 28mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	NA	100% 420mg	420mg per day for Men 19-50 years
Manganese	NA	187% 4.3mg	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	103% 720mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	251% 8520mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	NA	91% 10mg	11mg per day for Men 19-50 years
Water	8.1% 300g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Prune puree vs Boiled Kidney Beans:

• Prune puree has more Vitamin A, 4.3 times more Vitamin B3, 2 times more Vitamin B5 and 3.6 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4 times more Vitamin B1 than Prune puree.

Comparing minerals per 1 kilogram for Prune puree vs Boiled Kidney Beans:

• Prune puree has 1.3 times more Iron, 2.1 times more Potassium and 23 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Phosphorus and 2.2 times more Water than Prune puree.
• Both Prune puree and Boiled All Types Kidney Beans have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Prune puree has 2 times more Energy, 2.9 times more Carbohydrate and 121.9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Fiber and 4.1 times more Protein than Prune puree.
• Both Prune puree as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.