Comparing Nutrients in 100 grams Boiled Red Kidney Beans VS Prune puree

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Prune puree	3%	1%	96%

Macro Nutrients

	Boiled Red Kidney Beans	Prune puree	Recommended Dietary Allowance
Energy	4.38% 127kcal	8.86% 257kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	50% 65g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	53.8% 39g	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	19% 14g	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	% 22.3g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19.5% 7.4g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Prune puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	NA	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	32.5% 130μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	4.78% 4.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Prune puree	Recommended Dietary Allowance
Calcium	2.8% 28mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	NA	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	36.8% 2.94mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	NA	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	NA	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	20.3% 142mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	25% 852mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	NA	11mg per day for Men 19-50 years
Water	1.8% 67g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Prune puree per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Red Kidney Beans vs Prune puree:

• 100 grams of Boiled Red Kidney Beans have 4 times more Vitamin B1 than Prune puree.
• While 100 g of Prune puree contain more Vitamin A, 4.3 times more Vitamin B3, 2 times more Vitamin B5 and 3.6 times more Vitamin C than Boiled Red Kidney Beans.
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 100 grams for Boiled Red Kidney Beans vs Prune puree:

• 100 grams of Boiled Red Kidney Beans have 2 times more Phosphorus than Prune puree.
• While 100 g of Prune puree contain 2.1 times more Potassium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Prune puree contain similar levels of Calcium and Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 2.2 times more Fiber and 4.1 times more Protein than Prune puree.
• While 100 g of Prune puree contain 2 times more Energy, 2.9 times more Carbohydrate and 121.9 times more Sugars than Boiled Red Kidney Beans.