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

Macros Ratio

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

Macro Nutrients

	Golden Raisins	California Red Kidney Beans	Recommended Dietary Allowance
Energy	104% 3010kcal	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	2.03% 0.65g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	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	616% 800g	460% 598g	130g per day for Men 19-50 years
Sugars	906% 657g	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	% 310g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	87% 33g	655% 249g	38g per day for Men 19-50 years
Protein	58.6% 32.8g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Golden 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	6.67% 0.08mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	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	248% 3.23mg	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	7.5% 30μg	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	35.6% 32mg	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

	Golden Raisins	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	64% 640mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	253% 2.28mg	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	123% 9.8mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	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	144% 1010mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	219% 7460mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	4.03% 149g	3.18% 118g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 66.1 times more Vitamin B1, 1.8 times more Vitamin B3, 131.3 times more Vitamin B9 and 1.4 times more Vitamin C than Golden Seedless Raisins.
• Both Golden Seedless Raisins and Raw California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Golden 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 Golden Raisins vs California Red Kidney Beans:

• Golden Seedless Raisins have 2.2 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3 times more Calcium, 4.8 times more Copper, 9.5 times more Iron, 4.6 times more Magnesium, 4.4 times more Manganese, 4 times more Phosphorus, 2 times more Potassium, 4.6 times more Selenium and 6.9 times more Zinc than Golden Seedless Raisins.

Comparison of macro-nutrients per 1 kilogram:

• Golden Seedless Raisins have 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.4 times more Omega 3, 7.5 times more Fiber and 7.4 times more Protein than Golden Seedless Raisins.
• Both Golden Seedless Raisins and Raw California Red Kidney Beans have similar amounts of Energy per 1 kg.
• Both Golden Seedless Raisins as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.