Comparing Nutrients in 1 kilogram Dark Raisins VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Dark Raisins	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	103% 2990kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	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	610% 793g	175% 228g	130g per day for Men 19-50 years
Sugars	899% 652g	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	479% 347g	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	% 305g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	118% 45g	168% 64g	38g per day for Men 19-50 years
Protein	59% 33g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.66mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	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	12.5% 50μg	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	25.6% 23mg	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	8% 1.2mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	62% 620mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	302% 2.72mg	240% 2.16mg	0.9mg per day for Men 19-50 years
Fluoride	58.5% 2339μg	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	224% 18mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	140% 980mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	219% 7440mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	91% 10mg	11mg per day for Men 19-50 years
Water	4.18% 155g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dark Raisins vs Boiled Kidney Beans:

• Dark Seedless Raisins have 2.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.9 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B1, 26 times more Vitamin B9 and 2.4 times more Vitamin K than Dark Seedless Raisins.
• Both Dark Seedless Raisins as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Dark Raisins vs Boiled Kidney Beans:

• Dark Seedless Raisins have 1.8 times more Calcium, 1.3 times more Copper, 1.8 times more Potassium and 26 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Selenium, 2.8 times more Zinc and 4.3 times more Water than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Boiled All Types Kidney Beans have similar amounts of Iron and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dark Seedless Raisins have 2.4 times more Energy, 3.5 times more Carbohydrate and 203.7 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 12.1 times more Omega 3, 1.4 times more Fiber and 2.6 times more Protein than Dark Seedless Raisins.
• Both Dark Seedless Raisins as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.