Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Dried Plums

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Dried Plums	3%	1%	96%

Macro Nutrients

	Boiled California Red Kidney Beans	Dried Plums	Recommended Dietary Allowance
Energy	8.5% 246kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	98% 127g	130g per day for Men 19-50 years
Sugars	NA	104% 75.7g	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	34% 24.6g	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	% 50.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	37% 14g	38g per day for Men 19-50 years
Protein	32.4% 18g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Dried Plums	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	31.3% 0.41mg	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	36.7% 147μg	2% 7.94μg	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	1.32% 1.2mg	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	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Dried Plums	Recommended Dietary Allowance
Calcium	13% 131mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	62% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	74% 5.9mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	25.8% 0.59mg	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	39% 272mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	3.6% 133g	1.66% 61.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Dried Plums per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Dried Plums to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Dried Plums:

• 7 ounces of Boiled California Red Kidney Beans have 2.5 times more Vitamin B1 and 18.5 times more Vitamin B9 than Dried Plums.
• While 7 oz of Raw Dried Plums contain more Vitamin A, 3 times more Vitamin B2, 3.5 times more Vitamin B3, 1.9 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A
• 7 ounces of Dried Plums have insufficient amounts of Vitamin B9
• Both Boiled California Red Kidney Beans as well as Raw Dried Plums have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Dried Plums:

• 7 ounces of Boiled California Red Kidney Beans have 1.5 times more Calcium, 3.2 times more Iron, 2 times more Phosphorus, 4 times more Selenium and 2 times more Zinc than Dried Plums.
• While 7 oz of Raw Dried Plums contain 1.7 times more Potassium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dried Plums contain similar levels of Copper, Magnesium and Manganese per seven ounces.
• 7 ounces of Dried Plums lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.9 times more Omega 3, 1.3 times more Fiber and 4.2 times more Protein than Dried Plums.
• While 7 oz of Raw Dried Plums contain 1.9 times more Energy and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Dried Plums provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Dried Plums provide inadequate amounts of Omega 6 in seven ounces.