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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Plums	5%	5%	90%

Macro Nutrients

	Boiled California Red Kidney Beans	Plums	Recommended Dietary Allowance
Energy	8.5% 246kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	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	17.4% 22.7g	130g per day for Men 19-50 years
Sugars	NA	27% 19.7g	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	8.4% 6.1g	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	% 10g	g per day for Men 19-50 years
Sucrose	NA	% 3.1g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	32.4% 18g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Plums	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	5.17% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	4.43% 0.058mg	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	2.5% 9.92μg	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	21% 19mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Plums	Recommended Dietary Allowance
Calcium	13% 131mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.099% 3.97μg	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	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	4.5% 0.1mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	9.16% 312mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.68% 173g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of 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 Plums:

• 7 ounces of Boiled California Red Kidney Beans have 4.6 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 3.6 times more Vitamin B6 and 14.8 times more Vitamin B9 than Plums.
• While 7 oz of Raw Plums contain 7.9 times more Vitamin C than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of Plums have insufficient amounts of Vitamin B9
• Both Boiled California Red Kidney Beans as well as Raw Plums have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled California Red Kidney Beans have 11 times more Calcium, 5.1 times more Copper, 17.5 times more Iron, 6.9 times more Magnesium, 6.1 times more Manganese, 8.6 times more Phosphorus, 2.7 times more Potassium, more Selenium and 8.6 times more Zinc than Plums.
• While 7 oz of Raw Plums contain 1.3 times more Water than Boiled California Red Kidney Beans.
• 7 ounces of Plums lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2.7 times more Energy, more Omega 3, 2 times more Carbohydrate, 6.6 times more Fiber and 13 times more Protein than Plums.
• 7 ounces of Plums provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled California Red Kidney Beans as well as Raw Plums provide inadequate amounts of Omega 6 in seven ounces.