Comparing Nutrients in 1 pound Seeded Raisins VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Seeded Raisins	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	46.3% 1343kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.26% 0.55g	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	274% 356g	78% 102g	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	81% 31g	111% 42g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.5% 0.83mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.05mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	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	3.4% 13.6μg	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	27.2% 24.5mg	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	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

	Seeded Raisins	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.7% 127mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	146% 1.3mg	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	147% 11.7mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	52.7% 1.2mg	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	48.6% 340mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	110% 3742mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	2.03% 75g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Seeded Raisins vs Boiled California Red Kidney Beans:

• Seeded Raisins have 2.9 times more Vitamin B2, 2.1 times more Vitamin B3, 1.8 times more Vitamin B6 and 4.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.9 times more Vitamin B5 and 24.7 times more Vitamin B9 than Seeded Raisins.
• Both Seeded Raisins and Boiled California Red Kidney Beans have similar amounts of Vitamin B1 per 1 lb.
• Both Seeded Raisins as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Seeded Raisins vs Boiled California Red Kidney Beans:

• Seeded Raisins have 2 times more Potassium and 7 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.4 times more Calcium, 1.6 times more Magnesium, 1.8 times more Phosphorus, 2 times more Selenium, 4.8 times more Zinc and 4 times more Water than Seeded Raisins.
• Both Seeded Raisins and Boiled California Red Kidney Beans have similar amounts of Copper, Iron and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Seeded Raisins have 2.4 times more Energy and 3.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Fiber and 3.6 times more Protein than Seeded Raisins.
• Both Seeded Raisins and Boiled California Red Kidney Beans have similar amounts of Omega 3 per 1 lb.
• Both Seeded Raisins as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.