Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Prunes

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Prunes	4%	2%	94%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Prunes	Recommended Dietary Allowance
Energy	12.7% 367kcal	53% 1538kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	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	51.7% 67.3g	311% 404g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	NA	38g per day for Men 19-50 years
Protein	42.3% 23.7g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	40% 0.48mg	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	26% 104μg	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	4.03% 3.63mg	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	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Prunes	Recommended Dietary Allowance
Calcium	13% 132mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	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	71% 5.67mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	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	68.7% 481mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	141% 4799mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	NA	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	9.56% 354g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Prunes per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans with Liquids vs Prunes:

• 1 pound of Canned Red Kidney Beans with Liquids has 11.5 times more Vitamin B9 than Prunes.
• While 1 lb of Raw Dehydrated Prunes contains more Vitamin A, 2.5 times more Vitamin B2, 6.1 times more Vitamin B3, 3.2 times more Vitamin B5 and 9.3 times more Vitamin B6 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Prunes provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A
• 1 pound of Prunes have insufficient amounts of Vitamin B9
• Both Canned Red Kidney Beans Solids and Liquids 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 Canned Red Kidney Beans with Liquids vs Prunes:

• 1 pound of Canned Red Kidney Beans with Liquids has 51.2 times more Sodium and 19.5 times more Water than Prunes.
• While 1 lb of Raw Dehydrated Prunes contains 2.5 times more Calcium, 4.2 times more Copper, 2.8 times more Iron, 2.1 times more Magnesium and 4.1 times more Potassium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Prunes contain similar levels of Manganese, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 1.4 times more Protein than Prunes.
• While 1 lb of Raw Dehydrated Prunes contains 4.2 times more Energy and 6 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Dehydrated Prunes provide inadequate amounts of Omega 6 in one pound.