Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Prunes

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Prunes	4%	2%	94%

Macro Nutrients

	Boiled California Red Kidney Beans	Prunes	Recommended Dietary Allowance
Energy	19.4% 562kcal	53% 1538kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	311% 404g	130g per day for Men 19-50 years
Sugars	NA	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	111% 42g	NA	38g per day for Men 19-50 years
Protein	74% 41.4g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Prunes	Recommended Dietary Allowance
Vitamin A	0% 0μg	44.4% 399μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	260% 3.38mg	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	84% 336μg	2.27% 9.07μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Prunes	Recommended Dietary Allowance
Calcium	30% 299mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	308% 2.77mg	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	169% 13.5mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	61.5% 1.4mg	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	88.8% 621mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	141% 4799mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Prunes per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Prunes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Prunes:

• 1 pound of Boiled California Red Kidney Beans has 37 times more Vitamin B9 than Prunes.
• While 1 lb of Raw Dehydrated Prunes contains more Vitamin A, 2.7 times more Vitamin B2, 5.5 times more Vitamin B3, 1.9 times more Vitamin B5 and 7.2 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Prunes provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A
• 1 pound of Prunes have insufficient amounts of Vitamin B9
• Both Boiled California Red Kidney Beans as well as Raw Dehydrated Prunes have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Prunes:

• 1 pound of Boiled California Red Kidney Beans has 1.2 times more Phosphorus than Prunes.
• While 1 lb of Raw Dehydrated Prunes contains 2.1 times more Copper, 1.3 times more Magnesium and 2.5 times more Potassium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Prunes contain similar levels of Calcium, Iron, Manganese and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 2.5 times more Protein than Prunes.
• While 1 lb of Raw Dehydrated Prunes contains 2.7 times more Energy and 4 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Raw Dehydrated Prunes provide inadequate amounts of Omega 6 in one pound.