Comparing Nutrients in 1 pound Royal Red Kidney Beans VS Prunes

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Prunes	4%	2%	94%

Macro Nutrients

	Royal Red Kidney Beans	Prunes	Recommended Dietary Allowance
Energy	51.5% 1492kcal	53% 1538kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	204% 265g	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	297% 113g	NA	38g per day for Men 19-50 years
Protein	205% 115g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Royal 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	147% 1.77mg	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	446% 1783μg	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	22.7% 20.4mg	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

	Royal Red Kidney Beans	Prunes	Recommended Dietary Allowance
Calcium	59.4% 594mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	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	493% 39.5mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	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	263% 1842mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	141% 4799mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.46% 54g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Prunes per 1 lb

Compare the macro and micronutrient content in 1 lb of Royal 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 Royal Red Kidney Beans vs Prunes:

• 1 pound of Royal Red Kidney Beans has 3.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B5, 196.5 times more Vitamin B9 and more Vitamin C than Prunes.
• While 1 lb of Raw Dehydrated Prunes contains more Vitamin A, 1.4 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Royal Red Kidney Beans.
• 1 pound of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• 1 pound of Prunes have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Royal Red Kidney Beans as well as Raw Dehydrated Prunes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Royal Red Kidney Beans has 1.8 times more Calcium, 1.6 times more Copper, 2.5 times more Iron, 2.2 times more Magnesium, 3.6 times more Manganese, 3.6 times more Phosphorus, 1.3 times more Potassium and 3.5 times more Zinc than Prunes.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 6.8 times more Protein than Prunes.
• While 1 lb of Raw Dehydrated Prunes contains 1.5 times more Carbohydrate than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Prunes offer comparable quantities of Energy per one pound.
• Both Raw Royal Red Kidney Beans as well as Raw Dehydrated Prunes provide inadequate amounts of Omega 6 in one pound.