Comparing Nutrients in 5 ounces Seeded Raisins VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Seeded Raisins	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	14.5% 420kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	85.6% 111g	24.4% 31.8g	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	25.4% 9.64g	34.7% 13g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.87% 1.58mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.28% 0.064mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	1.06% 4.25μg	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	8.5% 7.65mg	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	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

	Seeded Raisins	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	45.5% 0.41mg	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	46% 3.67mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	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	15% 106mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	34.4% 1169mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.63% 23.5g	2.56% 95g	3700g per day for Men 19-50 years

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

• Seeded Raisins have 2.9 times more Vitamin B2, 2.1 times more Vitamin B3, 1.8 times more Vitamin B6 and 4.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.9 times more Vitamin B5 and 24.7 times more Vitamin B9 than Seeded Raisins.
• Both Seeded Raisins and Boiled California Red Kidney Beans have similar amounts of Vitamin B1 per 5 oz.
• Both Seeded Raisins as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Seeded Raisins have 2 times more Potassium and 7 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.4 times more Calcium, 1.6 times more Magnesium, 1.8 times more Phosphorus, 2 times more Selenium, 4.8 times more Zinc and 4 times more Water than Seeded Raisins.
• Both Seeded Raisins and Boiled California Red Kidney Beans have similar amounts of Copper, Iron and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Seeded Raisins have 2.4 times more Energy and 3.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Fiber and 3.6 times more Protein than Seeded Raisins.
• Both Seeded Raisins and Boiled California Red Kidney Beans have similar amounts of Omega 3 per 5 oz.
• Both Seeded Raisins as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.