Comparing Nutrients in 1 pound Dried Plums VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dried Plums	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	37.5% 1089kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	78% 102g	130g per day for Men 19-50 years
Sugars	239% 173g	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	77.6% 56.2g	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	% 116g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	84.8% 32.2g	111% 42g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	19.7% 177μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.84mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	36.3% 0.47mg	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	4.54% 18μg	84% 336μg	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	3.02% 2.72mg	6.05% 5.44mg	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	13% 1.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	225% 270μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	19.5% 195mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	142% 1.27mg	146% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	52.7% 4.2mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	62.7% 1.44mg	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	44.7% 313mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	98% 3320mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	3.8% 140g	8.2% 304g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Dried Plums has more Vitamin A, 3 times more Vitamin B2, 3.5 times more Vitamin B3, 1.9 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.5 times more Vitamin B1 and 18.5 times more Vitamin B9 than Raw Dried Plums.
• 1 pound of Dried Plums have insufficient amounts of Vitamin B9
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Dried Plums as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Dried Plums has 1.7 times more Potassium than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.5 times more Calcium, 3.2 times more Iron, 2 times more Phosphorus, 4 times more Selenium and 2 times more Zinc than Raw Dried Plums.
• Both Dried Plums and Boiled California Red Kidney Beans contain similar levels of Copper, Magnesium and Manganese per one pound.
• 1 pound of Dried Plums lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Plums has 1.9 times more Energy and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.9 times more Omega 3, 1.3 times more Fiber and 4.2 times more Protein than Raw Dried Plums.
• 1 pound of Dried Plums provide inadequate amounts of Omega 3
• Both Raw Dried Plums as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.