Comparing Nutrients in 1 pound Boiled Kidney Beans VS Plums, canned, purple, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Plums, canned, purple, extra heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	Boiled Kidney Beans	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	20% 576kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	92% 119g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	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	76.4% 29g	12% 4.54g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	8.08% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	9.42% 0.12mg	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	147% 590μg	3.4% 13.6μg	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	6.05% 5.44mg	2% 1.8mg	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	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	16% 159mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	18% 0.16mg	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	126% 10mg	46.5% 3.7mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	6.1% 0.14mg	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	89.4% 626mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	8.2% 304g	8.95% 331g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Plums, canned, purple, extra heavy syrup pack, solids and liquids:

• Boiled All Types Kidney Beans have 10 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B3, 3.1 times more Vitamin B5, 4.4 times more Vitamin B6, 43.3 times more Vitamin B9 and 3 times more Vitamin C than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• While Plums, canned, purple, extra heavy syrup pack, solids and liquids contain more Vitamin A than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Plums, canned, purple, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Plums, canned, purple, extra heavy syrup pack, solids and liquids:

• Boiled All Types Kidney Beans have 3.9 times more Calcium, 6 times more Copper, 2.7 times more Iron, 8.4 times more Magnesium, 13.9 times more Manganese, 11.5 times more Phosphorus, 4.6 times more Potassium and 14.3 times more Zinc than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• While Plums, canned, purple, extra heavy syrup pack, solids and liquids contain 19 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Plums, canned, purple, extra heavy syrup pack, solids and liquids have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 1.3 times more Energy, 6.4 times more Fiber and 24.1 times more Protein than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• Both Boiled All Types Kidney Beans and Plums, canned, purple, extra heavy syrup pack, solids and liquids have similar amounts of Carbohydrate per 1 lb.
• Both Boiled All Types Kidney Beans as well as Plums, canned, purple, extra heavy syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.