Comparing Nutrients in 1 pound Red Kidney Beans VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Red Kidney Beans	Dried Zante Currants	Recommended Dietary Allowance
Energy	52.7% 1529kcal	45.4% 1315kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	269% 349g	130g per day for Men 19-50 years
Sugars	13% 9.53g	390% 282g	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	203% 147g	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	% 135g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	181% 69g	52.5% 20g	38g per day for Men 19-50 years
Protein	182% 102g	27.8% 15.6g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	45.8% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	103% 1.34mg	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	447% 1787μg	11.3% 45.4μg	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	22.7% 20.4mg	23.7% 21.3mg	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	6.35% 0.95mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Dried Zante Currants	Recommended Dietary Allowance
Calcium	37.6% 376mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	68% 1.56mg	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	263% 1842mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	104% 3524mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	13% 195mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	2.16% 80g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Dried Zante Currants per 1 lb

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

Lets compare vitamin content per 1 pound of Red Kidney Beans vs Dried Zante Currants:

• 1 pound of Red Kidney Beans has 3.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6, 39.4 times more Vitamin B9 and 1.7 times more Vitamin K than Dried Zante Currants.
• Both Red Kidney Beans and Dried Zante Currants provide similar amounts of Vitamin C per one pound.
• Both Raw Red Kidney Beans as well as Dried Zante Currants have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Red Kidney Beans vs Dried Zante Currants:

• 1 pound of Red Kidney Beans has 2.3 times more Copper, 3.6 times more Iron, 3.8 times more Magnesium, 3.2 times more Manganese, 4.1 times more Phosphorus, 1.7 times more Potassium, 4.6 times more Selenium and 7.5 times more Zinc than Dried Zante Currants.
• While 1 lb of Dried Zante Currants contains 3.6 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Zante Currants contain similar levels of Calcium per one pound.
• 1 pound of Dried Zante Currants lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 29.8 times more Omega 3, 3.5 times more Fiber and 6.6 times more Protein than Dried Zante Currants.
• While 1 lb of Dried Zante Currants contains 1.3 times more Carbohydrate and 29.7 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Zante Currants offer comparable quantities of Energy per one pound.
• 1 pound of Dried Zante Currants provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Dried Zante Currants provide inadequate amounts of Omega 6 in one pound.