Comparing Nutrients in 1 kilogram Prune puree VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Prune puree	3%	1%	96%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Prune puree	California Red Kidney Beans	Recommended Dietary Allowance
Energy	88.6% 2570kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	NA	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	501% 651g	460% 598g	130g per day for Men 19-50 years
Sugars	538% 390g	NA	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	655% 249g	38g per day for Men 19-50 years
Protein	37.5% 21g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Prune puree	California Red 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	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prune puree	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	31% 310mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	NA	1222% 11mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	NA	381% 1600mg	420mg per day for Men 19-50 years
Manganese	NA	435% 10mg	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	579% 4050mg	700mg per day for Men 19-50 years
Potassium	251% 8520mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	NA	232% 25.5mg	11mg per day for Men 19-50 years
Water	8.1% 300g	3.18% 118g	3700g per day for Men 19-50 years

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

• Prune puree has more Vitamin A and 1.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 13.2 times more Vitamin B1 and 1.8 times more Vitamin B5 than Prune puree.
• Both Prune puree and Raw California Red Kidney Beans have similar amounts of Vitamin C per 1 kg.

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

• Prune puree has 2.1 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.3 times more Calcium, 3.3 times more Iron, 5.6 times more Phosphorus and 1.7 times more Potassium than Prune puree.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans contain 1.3 times more Energy, 7.5 times more Fiber and 11.6 times more Protein than Prune puree.
• Both Prune puree and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Prune puree as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.