Comparing Nutrients in 7 ounces California Red Kidney Beans VS Plums, canned, purple, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Plums, canned, purple, light syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	California Red Kidney Beans	Plums, canned, purple, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	22.6% 655kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	25% 32.3g	130g per day for Men 19-50 years
Sugars	NA	42% 30.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	1.3% 0.73g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Plums, canned, purple, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	4.12% 0.054mg	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	195% 782μg	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	9.92% 8.93mg	0.88% 0.79mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Plums, canned, purple, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	38.7% 387mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	8.38% 0.075mg	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	232% 18.6mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	2.76% 0.064mg	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	115% 804mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	5.43% 185mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.45% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Plums, canned, purple, light syrup pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Plums, canned, purple, light syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Plums, canned, purple, light syrup pack, solids and liquids:

• 7 ounces of California Red Kidney Beans have 33.1 times more Vitamin B1, 5.6 times more Vitamin B2, 6.9 times more Vitamin B3, 10.8 times more Vitamin B5, 14.7 times more Vitamin B6, 131.3 times more Vitamin B9 and 11.3 times more Vitamin C than Plums, canned, purple, light syrup pack, solids and liquids.
• 7 ounces of Plums, canned, purple, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as Plums, canned, purple, light syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Plums, canned, purple, light syrup pack, solids and liquids:

• 7 ounces of California Red Kidney Beans have 21.7 times more Calcium, 28.9 times more Copper, 10.9 times more Iron, 32 times more Magnesium, 31.3 times more Manganese, 31.2 times more Phosphorus, 16 times more Potassium, more Selenium and 31.9 times more Zinc than Plums, canned, purple, light syrup pack, solids and liquids.
• While 7 oz of Plums, canned, purple, light syrup pack, solids and liquids contain 7.1 times more Water than Raw California Red Kidney Beans.
• 7 ounces of Plums, canned, purple, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 5.2 times more Energy, more Omega 3, 3.7 times more Carbohydrate, 27.7 times more Fiber and 65.9 times more Protein than Plums, canned, purple, light syrup pack, solids and liquids.
• 7 ounces of Plums, canned, purple, light syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Raw California Red Kidney Beans as well as Plums, canned, purple, light syrup pack, solids and liquids provide inadequate amounts of Omega 6 in seven ounces.