Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Golden Raisins

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Boiled California Red Kidney Beans	Golden Raisins	Recommended Dietary Allowance
Energy	8.5% 246kcal	20.6% 597kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	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	34.2% 44.5g	122% 159g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 61.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	32.4% 18g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Golden Raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	1.32% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	36.7% 147μg	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	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Golden Raisins	Recommended Dietary Allowance
Calcium	13% 131mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	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	74% 5.9mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	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	39% 272mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.8% 29.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Boiled California Red 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 Boiled California Red Kidney Beans vs Golden Raisins:

• 7 ounces of Boiled California Red Kidney Beans have 16.1 times more Vitamin B1 and 24.7 times more Vitamin B9 than Golden Raisins.
• While 7 oz of Golden Seedless Raisins contain 3.1 times more Vitamin B2, 2.1 times more Vitamin B3, 3.1 times more Vitamin B6 and 2.7 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 Golden Raisins have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Golden Seedless Raisins 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 Golden Raisins:

• 7 ounces of Boiled California Red Kidney Beans have 1.3 times more Copper, 3 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Selenium and 2.3 times more Zinc than Golden Raisins.
• While 7 oz of Golden Seedless Raisins contain 1.8 times more Potassium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Golden Raisins contain similar levels of Calcium per seven ounces.
• 7 ounces of Golden Raisins lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.7 times more Omega 3, 2.8 times more Fiber and 2.8 times more Protein than Golden Raisins.
• While 7 oz of Golden Seedless Raisins contain 2.4 times more Energy and 3.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Golden Raisins provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Golden Seedless Raisins provide inadequate amounts of Omega 6 in seven ounces.