Comparing Nutrients in 7 ounces Canned Kidney Beans VS Golden Raisins

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Canned Kidney Beans	Golden Raisins	Recommended Dietary Allowance
Energy	5.75% 167kcal	20.6% 597kcal	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	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.44% 0.075g	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	122% 159g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	180% 130g	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	95% 69g	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	% 61.5g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 0g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Golden Raisins	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	1.32% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	49.3% 0.64mg	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	1.5% 5.95μg	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	7.06% 6.35mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Golden Raisins	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	50.3% 0.45mg	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	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	19.5% 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	25.5% 179mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Golden Raisins per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Golden Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Golden Raisins:

• 7 ounces of Canned Kidney Beans have 14.5 times more Vitamin B1 and 12 times more Vitamin B9 than Golden Raisins.
• While 7 oz of Golden Seedless Raisins contain 3.7 times more Vitamin B2, 2.8 times more Vitamin B3, 4.4 times more Vitamin B6 and 2.7 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Golden Raisins provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of Golden Raisins have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Canned All Types Kidney Beans as well as Golden Seedless Raisins have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Golden Raisins:

• 7 ounces of Canned Kidney Beans have 12.3 times more Sodium, 1.2 times more Zinc and 5.2 times more Water than Golden Raisins.
• While 7 oz of Golden Seedless Raisins contain 1.9 times more Calcium, 1.7 times more Copper, 1.3 times more Magnesium, 1.3 times more Manganese and 3.1 times more Potassium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Golden Raisins contain similar levels of Iron and Phosphorus per seven ounces.
• Both Canned All Types Kidney Beans as well as Golden Seedless Raisins lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 4.3 times more Omega 3, 1.3 times more Fiber and 1.6 times more Protein than Golden Raisins.
• While 7 oz of Golden Seedless Raisins contain 3.6 times more Energy, 5.5 times more Carbohydrate, 35.5 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• 7 ounces of Golden Raisins provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Golden Seedless Raisins provide inadequate amounts of Omega 6 in seven ounces.