Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Prunes

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Prunes	4%	2%	94%

Macro Nutrients

	Boiled California Red Kidney Beans	Prunes	Recommended Dietary Allowance
Energy	6.06% 176kcal	16.6% 481kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	97% 126g	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	34.7% 13g	NA	38g per day for Men 19-50 years
Protein	23% 13g	9.37% 5.24g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Prunes	Recommended Dietary Allowance
Vitamin A	0% 0μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	81.2% 1.06mg	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	26.2% 105μg	0.71% 2.83μg	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% 0mg	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

	Boiled California Red Kidney Beans	Prunes	Recommended Dietary Allowance
Calcium	9.36% 94mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	96% 0.87mg	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	53% 4.22mg	62.4% 5mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	19.2% 0.44mg	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	27.7% 194mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.15% 5.67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Prunes:

• Boiled California Red Kidney Beans have 37 times more Vitamin B9 and more Vitamin C than Raw Dehydrated Prunes.
• While Raw Dehydrated Prunes contain more Vitamin A, 2.7 times more Vitamin B2, 5.5 times more Vitamin B3, 1.9 times more Vitamin B5 and 7.2 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Raw Dehydrated Prunes have similar amounts of Vitamin B1 per 5 oz.
• Both Boiled California Red Kidney Beans as well as Raw Dehydrated Prunes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Prunes:

• Boiled California Red Kidney Beans have 1.2 times more Phosphorus and 16.7 times more Water than Raw Dehydrated Prunes.
• While Raw Dehydrated Prunes contain 2.1 times more Copper, 1.3 times more Magnesium and 2.5 times more Potassium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Raw Dehydrated Prunes have similar amounts of Calcium, Iron, Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled California Red Kidney Beans have 2.5 times more Protein than Raw Dehydrated Prunes.
• While Raw Dehydrated Prunes contain 2.7 times more Energy and 4 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Raw Dehydrated Prunes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.