Comparing Nutrients in 5 ounces Prunes, canned, heavy syrup pack, solids and liquids VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Prunes, canned, heavy syrup pack, solids and liquids	Red Kidney Beans	Recommended Dietary Allowance
Energy	5.13% 149kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.3% 39.4g	67% 87g	130g per day for Men 19-50 years
Sugars	NA	4.1% 2.98g	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	14% 5.4g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	2.2% 1.23g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Prunes, canned, heavy syrup pack, solids and liquids	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	6.3% 56.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.67% 1.23mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.83% 0.14mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	43.3% 0.56mg	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	0% 0μg	140% 558μg	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	4.4% 3.97mg	7.1% 6.38mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prunes, canned, heavy syrup pack, solids and liquids	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.4% 24mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	7.26% 0.58mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	68.5% 1.57mg	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	5.26% 37mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	9.42% 320mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	2.7% 100g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Prunes, canned, heavy syrup pack, solids and liquids have more Vitamin A than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 17.9 times more Vitamin B1, 1.8 times more Vitamin B2, 2.4 times more Vitamin B3, 7.8 times more Vitamin B5, 2 times more Vitamin B6, more Vitamin B9 and 1.6 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Prunes, canned, heavy syrup pack, solids and liquids vs Red Kidney Beans:

• Prunes, canned, heavy syrup pack, solids and liquids have 6 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 4.9 times more Calcium, 5.9 times more Copper, 16.3 times more Iron, 9.2 times more Magnesium, 11.3 times more Manganese, 15.6 times more Phosphorus, 6 times more Potassium and 14.7 times more Zinc than Prunes, canned, heavy syrup pack, solids and liquids.

Comparison of macro-nutrients per 5 ounces:

• Raw Red Kidney Beans contain 3.2 times more Energy, 5.3 times more Fat, 5.3 times more Omega 6, 2.2 times more Carbohydrate, 4 times more Fiber and 25.9 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.