Comparing Nutrients in 5 ounces Prune puree VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Prune puree	3%	1%	96%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Prune puree	Canned Kidney Beans	Recommended Dietary Allowance
Energy	12.6% 364kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	16% 20.6g	130g per day for Men 19-50 years
Sugars	76.3% 55.3g	3.6% 2.62g	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	27% 19.7g	0% 0g	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	% 31.6g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.62g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	16% 6.1g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	15.7% 142μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	8.07% 0.1mg	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	NA	12.8% 51μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.77% 6.1mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prune puree	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4.4% 44mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	NA	21.3% 0.19mg	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	49.6% 3.97mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	NA	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	NA	10.4% 0.24mg	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	14.6% 102mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	35.5% 1208mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	NA	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	2.17% 32.6mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	NA	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	1.15% 42.5g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Prune puree vs Canned Kidney Beans:

• Prune puree has 6.1 times more Vitamin B3, 3.1 times more Vitamin B5 and 3.6 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.9 times more Vitamin B1 than Prune puree.

Comparing minerals per 5 ounces for Prune puree vs Canned Kidney Beans:

• Prune puree has 2.4 times more Iron and 3.6 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 12.9 times more Sodium and 2.6 times more Water than Prune puree.
• Both Prune puree and Canned All Types Kidney Beans have similar amounts of Calcium and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Prune puree has 3.1 times more Energy, 4.5 times more Carbohydrate, 21.1 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Fiber and 2.5 times more Protein than Prune puree.
• Both Prune puree as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.