Comparing Nutrients in 5 ounces Canned Kidney Beans VS Plums, canned, purple, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Plums, canned, purple, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Canned Kidney Beans	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	4.1% 119kcal	4.35% 126kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.035% 0.011g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	25.3% 33g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	43.6% 31.6g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	0.91% 0.51g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	NA	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	2.58% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	2.94% 0.038mg	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	12.8% 51μg	1.06% 4.25μg	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	1.9% 1.7mg	0.63% 0.57mg	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	0.19% 0.028mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	5.83% 0.052mg	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	20.7% 1.66mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	1.9% 0.044mg	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	18.2% 128mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3% 111g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Plums, canned, purple, heavy syrup pack, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Plums, canned, purple, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Plums, canned, purple, heavy syrup pack, solids and liquids:

• 5 ounces of Canned Kidney Beans have 7.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 2.7 times more Vitamin B6 and 12 times more Vitamin B9 than Plums, canned, purple, heavy syrup pack, solids and liquids.
• Both Canned Kidney Beans and Plums, canned, purple, heavy syrup pack, solids and liquids provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Canned All Types Kidney Beans as well as Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Plums, canned, purple, heavy syrup pack, solids and liquids:

• 5 ounces of Canned Kidney Beans have 3.8 times more Calcium, 3.6 times more Copper, 1.4 times more Iron, 5.4 times more Magnesium, 5.4 times more Manganese, 6.9 times more Phosphorus, 2.6 times more Potassium, 15.6 times more Sodium and 6.6 times more Zinc than Plums, canned, purple, heavy syrup pack, solids and liquids.
• Both Canned Kidney Beans and Plums, canned, purple, heavy syrup pack, solids and liquids contain similar levels of Water per five ounces.
• 5 ounces of Plums, canned, purple, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc
• Both Canned All Types Kidney Beans as well as Plums, canned, purple, heavy syrup pack, solids and liquids lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have more Omega 3, 4.8 times more Fiber and 14.5 times more Protein than Plums, canned, purple, heavy syrup pack, solids and liquids.
• While 5 oz of Plums, canned, purple, heavy syrup pack, solids and liquids contain 1.6 times more Carbohydrate and 12.1 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Plums, canned, purple, heavy syrup pack, solids and liquids offer comparable quantities of Energy per five ounces.
• 5 ounces of Plums, canned, purple, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Canned All Types Kidney Beans as well as Plums, canned, purple, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 in five ounces.