Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Plums

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Plums	5%	5%	90%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Plums	Recommended Dietary Allowance
Energy	5.54% 161kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	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	22.6% 29.4g	17.4% 22.7g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	0% 0g	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	% 0g	% 10g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 3.1g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	17.5% 0.21mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	5.17% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	11.4% 45.6μg	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	1.76% 1.6mg	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	0.26% 0.04mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Plums	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	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	31% 2.5mg	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	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	30% 210mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	9.16% 312mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Plums per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Plums:

• 7 ounces of Canned Red Kidney Beans with Liquids have 3.8 times more Vitamin B1, 2.6 times more Vitamin B2, 2.8 times more Vitamin B6 and 4.6 times more Vitamin B9 than Plums.
• While 7 oz of Raw Plums contain 11.9 times more Vitamin C and 1.6 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Plums provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• 7 ounces of Plums have insufficient amounts of Vitamin B9
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Plums have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Plums:

• 7 ounces of Canned Red Kidney Beans with Liquids have 4.8 times more Calcium, 2.6 times more Copper, 7.4 times more Iron, 4.3 times more Magnesium, 5.6 times more Manganese, 6.6 times more Phosphorus, 1.7 times more Potassium, more Selenium, more Sodium and 6.2 times more Zinc than Plums.
• Both Canned Red Kidney Beans with Liquids and Plums contain similar levels of Water per seven ounces.
• 7 ounces of Plums lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.8 times more Energy, more Omega 3, 1.3 times more Carbohydrate, 3.1 times more Fiber and 7.5 times more Protein than Plums.
• While 7 oz of Raw Plums contain 5.4 times more Sugars and more Fructose than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Plums provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Plums provide inadequate amounts of Omega 6 in seven ounces.