Comparing Nutrients in 7 ounces Plums, canned, heavy syrup, drained VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, heavy syrup, drained	2%	1%	97%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Plums, canned, heavy syrup, drained	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	6.1% 177kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	59% 43g	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	1.56% 0.87g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	12.2% 0.16mg	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	1.5% 5.95μg	11.4% 45.6μg	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	0.88% 0.79mg	1.76% 1.6mg	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	3.44% 0.52mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, heavy syrup, drained	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	2% 20mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	32.4% 0.29mg	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	21% 1.67mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	NA	25% 0.58mg	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	4.25% 29.8mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	5.43% 185mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.08% 151g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, heavy syrup, drained VS Canned Red Kidney Beans with Liquids per 7 oz

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

Lets compare vitamin content per 7 ounces of Plums, canned, heavy syrup, drained vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Plums, canned, heavy syrup, drained have more Vitamin A and 1.6 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 6.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 2.9 times more Vitamin B6 and 7.7 times more Vitamin B9 than Plums, canned, heavy syrup, drained.
• 7 ounces of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A
• Both Plums, canned, heavy syrup, drained as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Plums, canned, heavy syrup, drained vs Canned Red Kidney Beans with Liquids:

• 7 oz of Canned Red Kidney Beans Solids and Liquids contain 2.9 times more Calcium, 3.2 times more Copper, 1.5 times more Iron, 6 times more Magnesium, 7.1 times more Phosphorus, 2.8 times more Potassium, more Selenium, 13.5 times more Sodium and 8.9 times more Zinc than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Canned Red Kidney Beans with Liquids contain similar levels of Water per seven ounces.
• 7 ounces of Plums, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plums, canned, heavy syrup, drained have 1.6 times more Carbohydrate and 11.7 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain more Omega 3, 2.9 times more Fiber and 11.9 times more Protein than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per seven ounces.
• 7 ounces of Plums, canned, heavy syrup, drained provide inadequate amounts of Omega 3 and Protein
• Both Plums, canned, heavy syrup, drained as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.