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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Boiled Red Kidney Beans	Golden Raisins	Recommended Dietary Allowance
Energy	8.7% 252kcal	20.6% 597kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	35% 45.2g	122% 159g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	38.6% 14.7g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	26.5% 0.32mg	1.32% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	64.5% 258μg	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	0.4% 0.06mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Golden Raisins	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	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	73% 5.83mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	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	40.3% 282mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	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	0.26% 3.97mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	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 Red Kidney Beans VS Golden Raisins per 7 oz

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

• 7 ounces of Boiled Red Kidney Beans have 20 times more Vitamin B1, 43.3 times more Vitamin B9 and 2.4 times more Vitamin K than Golden Raisins.
• While 7 oz of Golden Seedless Raisins contain 3.3 times more Vitamin B2, 2 times more Vitamin B3, 2.7 times more Vitamin B6 and 2.7 times more Vitamin C than Boiled Red Kidney Beans.
• 7 ounces of Boiled 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 Red Kidney Beans as well as Golden Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Golden Raisins:

• 7 ounces of Boiled Red Kidney Beans have 3 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Selenium and 2.9 times more Zinc than Golden Raisins.
• While 7 oz of Golden Seedless Raisins contain 2.3 times more Calcium and 1.9 times more Potassium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Golden Raisins contain similar levels of Copper per seven ounces.
• 7 ounces of Golden Raisins lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 8.8 times more Omega 3, 2.2 times more Fiber and 2.6 times more Protein than Golden Raisins.
• While 7 oz of Golden Seedless Raisins contain 2.4 times more Energy, 3.5 times more Carbohydrate and 205.3 times more Sugars than Boiled Red Kidney Beans.
• 7 ounces of Golden Raisins provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Golden Seedless Raisins provide inadequate amounts of Omega 6 in seven ounces.