Comparing Nutrients in 1 kilogram Prunes, canned, heavy syrup pack, solids and liquids VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Prunes, canned, heavy syrup pack, solids and liquids	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	36.2% 1050kcal	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	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	NA	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	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	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	100% 38g	195% 74g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Prunes, canned, heavy syrup pack, solids and liquids	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.66mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	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	0% 0μg	325% 1300μg	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	31% 28mg	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	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

	Prunes, canned, heavy syrup pack, solids and liquids	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	17% 170mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	269% 2.42mg	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	51.3% 4.1mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	207% 4.77mg	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	37% 260mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	66.5% 2260mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	19% 707g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Prunes, canned, heavy syrup pack, solids and liquids VS Boiled Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Prunes, canned, heavy syrup pack, solids and liquids vs Boiled Red Kidney Beans:

• 1 kilogram of Prunes, canned, heavy syrup pack, solids and liquids has more Vitamin A, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B6 and 2.3 times more Vitamin C than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 4.7 times more Vitamin B1, 2.2 times more Vitamin B5 and more Vitamin B9 than Prunes, canned, heavy syrup pack, solids and liquids.
• 1 kilogram of Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Prunes, canned, heavy syrup pack, solids and liquids vs Boiled Red Kidney Beans:

• 1 kg of Boiled Red Kidney Beans contains 1.6 times more Calcium, 2.1 times more Copper, 7.2 times more Iron, 3 times more Magnesium, 4.9 times more Manganese, 5.5 times more Phosphorus, 1.8 times more Potassium and 5.6 times more Zinc than Prunes, canned, heavy syrup pack, solids and liquids.
• 1 kilogram of Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Prunes, canned, heavy syrup pack, solids and liquids has 1.2 times more Carbohydrate than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.9 times more Fiber and 10 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Boiled Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.