Comparing Nutrients in 1 kilogram Dark Raisins VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dark Raisins	California Red Kidney Beans	Recommended Dietary Allowance
Energy	103% 2990kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	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	610% 793g	460% 598g	130g per day for Men 19-50 years
Sugars	899% 652g	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	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	655% 249g	38g per day for Men 19-50 years
Protein	59% 33g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	California Red 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	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.66mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	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	12.5% 50μg	985% 3940μg	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	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	62% 620mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	302% 2.72mg	1222% 11mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	140% 980mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	219% 7440mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	4.18% 155g	3.18% 118g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 5 times more Vitamin B1, 1.8 times more Vitamin B2, 2.7 times more Vitamin B3, 2.3 times more Vitamin B6, 78.8 times more Vitamin B9 and 2 times more Vitamin C than Dark Seedless Raisins.
• Both Dark Seedless Raisins as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dark Seedless Raisins have 2.4 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.1 times more Calcium, 4 times more Copper, 5.2 times more Iron, 4.4 times more Magnesium, 3.6 times more Manganese, 4.1 times more Phosphorus, 2 times more Potassium, 5.3 times more Selenium and 7.1 times more Zinc than Dark Seedless Raisins.

Comparison of macro-nutrients per 1 kilogram:

• Dark Seedless Raisins have 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6 times more Omega 3, 5.5 times more Fiber and 7.4 times more Protein than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Raw California Red Kidney Beans have similar amounts of Energy per 1 kg.
• Both Dark Seedless Raisins as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.