Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Boiled Red Kidney Beans	Dried Zante Currants	Recommended Dietary Allowance
Energy	6.2% 180kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	84% 109g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	122% 88.3g	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	63.5% 46g	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	% 42.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	22% 12.3g	8.7% 4.86g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	32.3% 0.42mg	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	46% 184μg	3.54% 14μg	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	7.4% 6.66mg	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	0.28% 0.043mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Dried Zante Currants	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	47% 0.42mg	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	52% 4.17mg	33.3% 2.66mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	21.3% 0.49mg	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	28.8% 201mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	32.4% 1101mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.67% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Dried Zante Currants per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Red Kidney Beans versus 5 oz of Dried Zante Currants to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Red Kidney Beans vs Dried Zante Currants:

• 5 ounces of Boiled Red Kidney Beans have 13 times more Vitamin B9 and 2.5 times more Vitamin K than Dried Zante Currants.
• While 5 oz of Dried Zante Currants contain 2.4 times more Vitamin B2, 2.8 times more Vitamin B3, 2.5 times more Vitamin B6 and 3.9 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Dried Zante Currants provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled Red Kidney Beans as well as Dried Zante Currants have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Dried Zante Currants:

• 5 ounces of Boiled Red Kidney Beans have 1.6 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Selenium and 2.9 times more Zinc than Dried Zante Currants.
• While 5 oz of Dried Zante Currants contain 3.1 times more Calcium, 1.9 times more Potassium and 21.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Dried Zante Currants contain similar levels of Copper per five ounces.
• 5 ounces of Dried Zante Currants lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 14 times more Omega 3, 1.7 times more Fiber and 2.5 times more Protein than Dried Zante Currants.
• While 5 oz of Dried Zante Currants contain 2.3 times more Energy, 3.4 times more Carbohydrate and 194.6 times more Sugars than Boiled Red Kidney Beans.
• 5 ounces of Dried Zante Currants provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Dried Zante Currants provide inadequate amounts of Omega 6 in five ounces.