Comparing Nutrients in 300 calories Plums, dried (prunes), stewed, without added sugar VS Canned Kidney Beans

Weight per 300 calories

• Plums, dried (prunes), stewed, without added sugar: 280g
• Canned Kidney Beans: 357g

Plums, dried (prunes), stewed, without added sugar have 1.3 times more energy per 100g than Canned Kidney Beans. It has average energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Plums, dried (prunes), stewed, without added sugar or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Plums, dried (prunes), stewed, without added sugar	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.6% 78.7g	40% 51.8g	130g per day for Men 19-50 years
Sugars	97% 70g	9.1% 6.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	23% 8.7g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Plums, dried (prunes), stewed, without added sugar	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.3% 47.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.6% 0.067mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	20.3% 0.26mg	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	0% 0μg	32% 129μg	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	9.03% 8.13mg	4.76% 4.3mg	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	3.55% 0.53mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, dried (prunes), stewed, without added sugar	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	5.33% 53.3mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	53.6% 0.48mg	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	14.4% 1.15mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	12% 50.5mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	26% 0.6mg	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	12% 84mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	26.5% 900mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	0.51% 0.28μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.8mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	4.84% 0.53mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	5.3% 196g	7.53% 279g	3700g per day for Men 19-50 years

Plums, Dried (prunes), Stewed, Without Added Sugar VS Canned Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Plums, dried (prunes), stewed, without added sugar or Canned Kidney Beans?

Lets compare vitamin content per 300 calories of Plums, dried (prunes), stewed, without added sugar vs Canned Kidney Beans:

• 300 calories of Plums, dried (prunes), stewed, without added sugar have 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B6, 1.9 times more Vitamin C and 5 times more Vitamin K than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 6.2 times more Vitamin B1, 1.6 times more Vitamin B5 and more Vitamin B9 than Plums, dried (prunes), stewed, without added sugar.
• 300 calories of Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• 300 calories of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Plums, dried (prunes), stewed, without added sugar as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Plums, dried (prunes), stewed, without added sugar vs Canned Kidney Beans:

• 300 kcal of Canned All Types Kidney Beans contain 2.3 times more Calcium, 1.4 times more Copper, 3.6 times more Iron, 1.9 times more Magnesium, 1.6 times more Manganese, 3.8 times more Phosphorus, 377 times more Sodium, 3.1 times more Zinc and 1.4 times more Water than Plums, dried (prunes), stewed, without added sugar.
• Both Plums, dried (prunes), stewed, without added sugar and Canned Kidney Beans contain similar levels of Potassium per 300 calories.
• 300 calories of Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Calcium and Zinc
• Both Plums, dried (prunes), stewed, without added sugar as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Plums, dried (prunes), stewed, without added sugar have 1.5 times more Carbohydrate and 10.6 times more Sugars than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain more Omega 3, 1.8 times more Fiber and 6.9 times more Protein than Plums, dried (prunes), stewed, without added sugar.
• Both Plums, dried (prunes), stewed, without added sugar and Canned Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Omega 3 and Protein
• Both Plums, dried (prunes), stewed, without added sugar as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.