Comparing Nutrients in 7 ounces Canned Kidney Beans VS Prunes, canned, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Canned Kidney Beans	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	5.75% 167kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	42.4% 55g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	20% 7.54g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	3.1% 1.73g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	NA	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	31% 0.4mg	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	18% 71.4μg	0% 0μg	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	2.65% 2.4mg	6.17% 5.56mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	26% 0.23mg	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	29% 2.32mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	8.46% 0.19mg	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	25.5% 179mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.8% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Prunes, canned, heavy syrup pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Prunes, canned, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Prunes, canned, heavy syrup pack, solids and liquids:

• 7 ounces of Canned Kidney Beans have 3.4 times more Vitamin B1, 1.4 times more Vitamin B5 and more Vitamin B9 than Prunes, canned, heavy syrup pack, solids and liquids.
• While 7 oz of Prunes, canned, heavy syrup pack, solids and liquids contain 2.4 times more Vitamin B2, 2.1 times more Vitamin B3, 2.7 times more Vitamin B6 and 2.3 times more Vitamin C than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9
• Both Canned All Types Kidney Beans as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Prunes, canned, heavy syrup pack, solids and liquids:

• 7 ounces of Canned Kidney Beans have 2 times more Calcium, 2.9 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 3.5 times more Phosphorus, 98.7 times more Sodium and 2.4 times more Zinc than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Canned Kidney Beans and Prunes, canned, heavy syrup pack, solids and liquids contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 6 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
• While 7 oz of Prunes, canned, heavy syrup pack, solids and liquids contain 1.9 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Prunes, canned, heavy syrup pack, solids and liquids offer comparable quantities of Energy and Fiber per seven ounces.
• 7 ounces of Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Canned All Types Kidney Beans as well as Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 in seven ounces.