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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Golden Raisins	Recommended Dietary Allowance
Energy	22.6% 655kcal	20.6% 597kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	91% 119g	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	130% 49.4g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	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	87.5% 1.05mg	1.32% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	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	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

	California Red Kidney Beans	Golden Raisins	Recommended Dietary Allowance
Calcium	38.7% 387mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	232% 18.6mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	115% 804mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.8% 29.6g	3700g per day for Men 19-50 years

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

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

• 7 ounces of California Red Kidney Beans have 66.1 times more Vitamin B1, 1.8 times more Vitamin B3, 1.2 times more Vitamin B6, 131.3 times more Vitamin B9 and 1.4 times more Vitamin C than Golden Raisins.
• Both California Red Kidney Beans and Golden Raisins provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Golden Raisins have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw 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 California Red Kidney Beans vs Golden Raisins:

• 7 ounces of California Red Kidney Beans have 3 times more Calcium, 4.8 times more Copper, 9.5 times more Iron, 4.6 times more Magnesium, 4.4 times more Manganese, 4 times more Phosphorus, 2 times more Potassium, 4.6 times more Selenium and 6.9 times more Zinc than Golden Raisins.
• 7 ounces of Golden Raisins lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 4.4 times more Omega 3, 7.5 times more Fiber and 7.4 times more Protein than Golden Raisins.
• While 7 oz of Golden Seedless Raisins contain 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Golden Raisins offer comparable quantities of Energy per seven ounces.
• 7 ounces of Golden Raisins provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Golden Seedless Raisins provide inadequate amounts of Omega 6 in seven ounces.