Comparing Nutrients in 7 ounces Red Kidney Beans VS Dried Plums

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Dried Plums	3%	1%	96%

Macro Nutrients

	Red Kidney Beans	Dried Plums	Recommended Dietary Allowance
Energy	23% 669kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	98% 127g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	104% 75.7g	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	NA	34% 24.6g	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	% 50.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	79.4% 30g	37% 14g	38g per day for Men 19-50 years
Protein	80% 44.7g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Dried Plums	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	31.3% 0.41mg	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	2% 7.94μg	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	1.32% 1.2mg	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	2.78% 0.42mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Dried Plums	Recommended Dietary Allowance
Calcium	16.5% 165mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	62% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	0.2% 7.94μg	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	166% 13.3mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	25.8% 0.59mg	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% 806mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	1.66% 61.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Dried Plums per 7 oz

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

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Dried Plums:

• 7 ounces of Red Kidney Beans have 11.9 times more Vitamin B1, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 98.5 times more Vitamin B9 and 7.5 times more Vitamin C than Dried Plums.
• While 7 oz of Raw Dried Plums contain more Vitamin A, 2 times more Vitamin E and 10.6 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Plums provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Dried Plums have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Red Kidney Beans as well as Raw Dried Plums have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Dried Plums:

• 7 ounces of Red Kidney Beans have 1.9 times more Calcium, 2.5 times more Copper, 7.2 times more Iron, 3.4 times more Magnesium, 3.7 times more Manganese, 5.9 times more Phosphorus, 1.9 times more Potassium, 10.7 times more Selenium and 6.3 times more Zinc than Dried Plums.
• 7 ounces of Dried Plums lack sufficient amounts of Selenium
• Both Raw Red Kidney Beans as well as Raw Dried Plums lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 1.4 times more Energy, 21.1 times more Omega 3, 2.1 times more Fiber and 10.3 times more Protein than Dried Plums.
• While 7 oz of Raw Dried Plums contain 18.2 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Plums offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Dried Plums provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Raw Dried Plums provide inadequate amounts of Omega 6 in seven ounces.