Comparing Nutrients in 100 grams California Red Kidney Beans VS Golden Raisins

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Golden Raisins	4%	1%	95%

Macro Nutrients

	California Red Kidney Beans	Golden Raisins	Recommended Dietary Allowance
Energy	11.4% 330kcal	10.4% 301kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	61.6% 80g	130g per day for Men 19-50 years
Sugars	NA	91% 65.7g	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	48% 34.7g	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	% 31g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	65.5% 25g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	5.86% 3.28g	56g per day for Men 19-50 years

Vitamins

	California 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	44% 0.53mg	0.67% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	7.14% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	25% 0.32mg	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	99% 394μg	0.75% 3μg	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	5% 4.5mg	3.56% 3.2mg	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	NA	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Golden Raisins	Recommended Dietary Allowance
Calcium	19.5% 195mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	25.3% 0.23mg	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	117% 9.35mg	12.3% 0.98mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	9.83% 0.23mg	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	58% 405mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	22% 746mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Golden Raisins per 100 g

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

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Golden Raisins:

• 100 grams of California Red Kidney Beans have 66.1 times more Vitamin B1, 1.8 times more Vitamin B3, 1.2 times more Vitamin B6, 131.3 times more Vitamin B9 and 1.4 times more Vitamin C than Golden Raisins.
• Both California Red Kidney Beans and Golden Raisins provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Golden Raisins have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Golden Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for California Red Kidney Beans vs Golden Raisins:

• 100 grams of California Red Kidney Beans have 3 times more Calcium, 4.8 times more Copper, 9.5 times more Iron, 4.6 times more Magnesium, 4.4 times more Manganese, 4 times more Phosphorus, 2 times more Potassium, 4.6 times more Selenium and 6.9 times more Zinc than Golden Raisins.
• 100 grams of Golden Raisins lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of California Red Kidney Beans have 4.4 times more Omega 3, 7.5 times more Fiber and 7.4 times more Protein than Golden Raisins.
• While 100 g of Golden Seedless Raisins contain 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Golden Raisins offer comparable quantities of Energy per 100 grams.
• 100 grams of Golden Raisins provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Golden Seedless Raisins provide inadequate amounts of Omega 6 in 100 grams.