Comparing Nutrients in 1 pound Prune puree VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Prune puree	3%	1%	96%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Prune puree	California Red Kidney Beans	Recommended Dietary Allowance
Energy	40% 1166kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	NA	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	209% 271g	130g per day for Men 19-50 years
Sugars	244% 177g	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	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	297% 113g	38g per day for Men 19-50 years
Protein	17% 9.53g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Prune puree	California Red 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	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	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

	Prune puree	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 141mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	NA	554% 5mg	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	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	NA	173% 726mg	420mg per day for Men 19-50 years
Manganese	NA	197% 4.54mg	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	262% 1837mg	700mg per day for Men 19-50 years
Potassium	114% 3865mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	6.96% 104mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	NA	105% 11.6mg	11mg per day for Men 19-50 years
Water	3.68% 136g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Prune puree has more Vitamin A and 1.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 13.2 times more Vitamin B1 and 1.8 times more Vitamin B5 than Prune puree.
• Both Prune puree and Raw California Red Kidney Beans have similar amounts of Vitamin C per 1 lb.

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

• Prune puree has 2.1 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.3 times more Calcium, 3.3 times more Iron, 5.6 times more Phosphorus and 1.7 times more Potassium than Prune puree.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans contain 1.3 times more Energy, 7.5 times more Fiber and 11.6 times more Protein than Prune puree.
• Both Prune puree and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 1 lb.
• Both Prune puree as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.