Comparing Nutrients in 1 pound Prune puree VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Prune puree	3%	1%	96%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Prune puree	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	40% 1166kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	79.6% 103g	130g per day for Men 19-50 years
Sugars	244% 177g	2% 1.45g	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	87% 63g	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	% 101g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	76.4% 29g	38g per day for Men 19-50 years
Protein	17% 9.53g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	50.4% 454μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	42% 0.54mg	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	NA	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.7% 19.5mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prune puree	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	14% 141mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	NA	109% 0.98mg	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	159% 12.7mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	NA	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	85% 1.95mg	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	46.7% 327mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	114% 3865mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	NA	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	6.96% 104mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	NA	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	3.68% 136g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Prune puree vs Boiled Kidney Beans:

• Prune puree has more Vitamin A, 4.3 times more Vitamin B3, 2 times more Vitamin B5 and 3.6 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4 times more Vitamin B1 than Prune puree.

Comparing minerals per 1 pound for Prune puree vs Boiled Kidney Beans:

• Prune puree has 1.3 times more Iron, 2.1 times more Potassium and 23 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Phosphorus and 2.2 times more Water than Prune puree.
• Both Prune puree and Boiled All Types Kidney Beans have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Prune puree has 2 times more Energy, 2.9 times more Carbohydrate and 121.9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Fiber and 4.1 times more Protein than Prune puree.
• Both Prune puree as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.