Comparing Nutrients in 5 ounces Dried Plums VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dried Plums	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	11.7% 340kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	74.5% 54g	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	24.2% 17.6g	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	% 36g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	26.5% 10g	34.7% 13g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	6.14% 55.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	11.3% 0.15mg	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	1.4% 5.67μg	26.2% 105μg	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	0.94% 0.85mg	1.9% 1.7mg	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	4.06% 0.61mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70.3% 84.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.1% 61mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	45.5% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	16.5% 1.3mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	19.6% 0.45mg	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	14% 98mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.2% 44g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Plums VS Boiled California Red Kidney Beans per 5 oz

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

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

• 5 ounces of Dried Plums have more Vitamin A, 3 times more Vitamin B2, 3.5 times more Vitamin B3, 1.9 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.5 times more Vitamin B1 and 18.5 times more Vitamin B9 than Raw Dried Plums.
• 5 ounces of Dried Plums have insufficient amounts of Vitamin B9
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Dried Plums as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Dried Plums have 1.7 times more Potassium than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.5 times more Calcium, 3.2 times more Iron, 2 times more Phosphorus, 4 times more Selenium and 2 times more Zinc than Raw Dried Plums.
• Both Dried Plums and Boiled California Red Kidney Beans contain similar levels of Copper, Magnesium and Manganese per five ounces.
• 5 ounces of Dried Plums lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Plums have 1.9 times more Energy and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.9 times more Omega 3, 1.3 times more Fiber and 4.2 times more Protein than Raw Dried Plums.
• 5 ounces of Dried Plums provide inadequate amounts of Omega 3
• Both Raw Dried Plums as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.