Comparing Nutrients in 100 grams Dried Plums VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Dried Plums	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	8.28% 240kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.088g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	17.5% 23g	130g per day for Men 19-50 years
Sugars	52.6% 38g	0.44% 0.32g	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	17% 12.4g	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	% 25.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.15g	NA	g per day for Men 19-50 years
Fiber	18.7% 7.1g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	3.9% 2.18g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.33% 39μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.44% 0.42mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.8% 0.21mg	9.23% 0.12mg	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% 4μg	32.5% 130μg	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	0.67% 0.6mg	1.33% 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	2.87% 0.43mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49.6% 59.5μg	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.3% 43mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	11.6% 0.93mg	36.8% 2.94mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	20.7% 0.48mg	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	9.86% 69mg	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	9.73% 1.07mg	11mg per day for Men 19-50 years
Water	0.84% 31g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Plums VS Boiled Red Kidney Beans per 100 g

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

Lets compare vitamin content per 100 grams of Dried Plums vs Boiled Red Kidney Beans:

• 100 grams of Dried Plums have more Vitamin A, 3.2 times more Vitamin B2, 3.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.7 times more Vitamin B6, 14.3 times more Vitamin E and 7.1 times more Vitamin K than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 3.1 times more Vitamin B1 and 32.5 times more Vitamin B9 than Raw Dried Plums.
• 100 grams of Dried Plums have insufficient amounts of Vitamin B9
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Dried Plums as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Dried Plums vs Boiled Red Kidney Beans:

• 100 grams of Dried Plums have 1.5 times more Calcium and 1.8 times more Potassium than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 3.2 times more Iron, 1.6 times more Manganese, 2.1 times more Phosphorus, 4 times more Selenium and 2.4 times more Zinc than Raw Dried Plums.
• Both Dried Plums and Boiled Red Kidney Beans contain similar levels of Copper and Magnesium per 100 grams.
• 100 grams of Dried Plums lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Plums have 1.9 times more Energy, 2.8 times more Carbohydrate and 119.2 times more Sugars than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 9.9 times more Omega 3 and 4 times more Protein than Raw Dried Plums.
• Both Dried Plums and Boiled Red Kidney Beans offer comparable quantities of Fiber per 100 grams.
• 100 grams of Dried Plums provide inadequate amounts of Omega 3
• Both Raw Dried Plums as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.