Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Prunes

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Prunes	4%	2%	94%

Macro Nutrients

	Boiled California Red Kidney Beans	Prunes	Recommended Dietary Allowance
Energy	4.28% 124kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	68.5% 89g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24.5% 9.3g	NA	38g per day for Men 19-50 years
Protein	16.3% 9.13g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Prunes	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.78% 88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	8.36% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	57.3% 0.75mg	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	18.5% 74μg	0.5% 2μg	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	1.33% 1.2mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Prunes	Recommended Dietary Allowance
Calcium	6.6% 66mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	68% 0.61mg	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	37.3% 2.98mg	44% 3.52mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	15.2% 64mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	13.6% 0.31mg	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	19.6% 137mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	31% 1058mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.11% 4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Prunes per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Prunes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Prunes:

• 100 grams of Boiled California Red Kidney Beans have 37 times more Vitamin B9 than Prunes.
• While 100 g of Raw Dehydrated Prunes contain more Vitamin A, 2.7 times more Vitamin B2, 5.5 times more Vitamin B3, 1.9 times more Vitamin B5 and 7.2 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Prunes provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A
• 100 grams of Prunes have insufficient amounts of Vitamin B9
• Both Boiled California Red Kidney Beans as well as Raw Dehydrated Prunes have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Prunes:

• 100 grams of Boiled California Red Kidney Beans have 1.2 times more Phosphorus than Prunes.
• While 100 g of Raw Dehydrated Prunes contain 2.1 times more Copper, 1.3 times more Magnesium and 2.5 times more Potassium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Prunes contain similar levels of Calcium, Iron, Manganese and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 2.5 times more Protein than Prunes.
• While 100 g of Raw Dehydrated Prunes contain 2.7 times more Energy and 4 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Raw Dehydrated Prunes provide inadequate amounts of Omega 6 in 100 grams.