Comparing Nutrients in 500 calories Plums, canned, purple, water pack, solids and liquids VS California Red Kidney Beans

Weight per 500 calories

• Plums, canned, purple, water pack, solids and liquids: 1220g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 8 times more energy per unit of mass than Plums, canned, purple, water pack, solids and liquids, which is high in comparison to other foods. Plums, canned, purple, water pack, solids and liquids having low energy density.

Discover which food has more nutrients per 500 calories - Plums, canned, purple, water pack, solids and liquids or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, water pack, solids and liquids	3%	0%	97%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Plums, canned, purple, water pack, solids and liquids	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.12g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.038% 0.012g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 135g	69.7% 91g	130g per day for Men 19-50 years
Sugars	170% 123g	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	29% 11g	99% 37.7g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, water pack, solids and liquids	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	62.3% 561μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	46.3% 0.6mg	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	9.15% 36.6μg	149% 597μg	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	36.6% 33mg	7.58% 6.8mg	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	14.6% 2.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, water pack, solids and liquids	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.54% 85.4mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	185% 1.67mg	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	24.4% 1.95mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	66% 1.5mg	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	22.6% 159mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	45% 1537mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	8.87% 0.98mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	29% 1077g	0.48% 18g	3700g per day for Men 19-50 years

Plums, Canned, Purple, Water Pack, Solids And Liquids VS California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Plums, canned, purple, water pack, solids and liquids or California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Plums, canned, purple, water pack, solids and liquids vs California Red Kidney Beans:

• 500 calories of Plums, canned, purple, water pack, solids and liquids have more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3 and 4.8 times more Vitamin C than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 3.1 times more Vitamin B1, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 16.3 times more Vitamin B9 than Plums, canned, purple, water pack, solids and liquids.
• 500 calories of Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Vitamin B9
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Plums, canned, purple, water pack, solids and liquids as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Plums, canned, purple, water pack, solids and liquids vs California Red Kidney Beans:

• 500 calories of Plums, canned, purple, water pack, solids and liquids have 60.5 times more Water than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 3.5 times more Calcium, 3.5 times more Copper, 7.3 times more Iron, 4 times more Magnesium, 3.8 times more Manganese, 3.9 times more Phosphorus, 1.5 times more Potassium and 4 times more Zinc than Plums, canned, purple, water pack, solids and liquids.
• 500 calories of Plums, canned, purple, water pack, solids and liquids lack sufficient amounts of Calcium and Zinc
• Both Plums, canned, purple, water pack, solids and liquids as well as Raw California Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Plums, canned, purple, water pack, solids and liquids have 1.5 times more Carbohydrate than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 3.4 times more Fiber and 7.8 times more Protein than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and California Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Plums, canned, purple, water pack, solids and liquids provide inadequate amounts of Protein
• Both Plums, canned, purple, water pack, solids and liquids as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.