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

Macros Ratio

	Protein	Fat	Carbs
Prune puree	3%	1%	96%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Prune puree	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	8.86% 257kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	53.8% 39g	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	19% 14g	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	% 22.3g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	8% 0.1mg	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	NA	18.5% 74μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.78% 4.3mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Prune puree	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.1% 31mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	NA	32% 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	35% 2.8mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	NA	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	NA	14% 0.32mg	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	10.3% 72mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	25% 852mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	NA	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.81% 30g	1.8% 67g	3700g per day for Men 19-50 years

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

• Prune puree has more Vitamin A, 4.6 times more Vitamin B3, 2 times more Vitamin B5 and 3.6 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.2 times more Vitamin B1 than Prune puree.

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

• Prune puree has 2 times more Potassium and 5.8 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.1 times more Calcium, 1.9 times more Phosphorus and 2.2 times more Water than Prune puree.
• Both Prune puree and Boiled California Red Kidney Beans have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Prune puree has 2.1 times more Energy and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.8 times more Fiber and 4.3 times more Protein than Prune puree.
• Both Prune puree as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.