Comparing Nutrients in 300 calories Prunes, canned, heavy syrup pack, solids and liquidsVS Boiled Kidney Beans

Weight per 300 calories

Prunes, canned, heavy syrup pack, solids and liquids

286g

Boiled Kidney Beans

236g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Prunes, canned, heavy syrup pack, solids and liquids or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Prunes, canned, heavy syrup pack, solids and liquids

95%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Prunes, canned, heavy syrup pack, solids and liquidsvs Boiled Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.59%0.57g

Fat

1.2%1.2g

0.57 gvs1.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.14%0.046g

Saturated Fat

0.54%0.17g

0.046 gvs0.17 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

25%0.4g

NA gvs0.4 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.72%0.12g

Omega 6

1.5%0.26g

0.12 gvs0.26 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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61%79.4g

Carbohydrate

41.4%54g

79.4 gvs54 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

1.04%0.76g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs0.76 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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28.6%11g

Fiber

39.8%15g

11 gvs15 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.44%2.5g

Protein

36.6%20.5g

2.5 gvs20.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Prunes, canned, heavy syrup pack, solids and liquidsvs Boiled Kidney Beans

12.7%114μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

114 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.1%0.097mg

Vitamin B1

31.5%0.38mg

Thiamine

0.097 mgvs0.38 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27%0.35mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.35 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15.5%2.47mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

2.47 mgvs1.37 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.7%0.29mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.29 mgvs0.52 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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44.6%0.58mg

Vitamin B6

22%0.28mg

Pyridoxine

0.58 mgvs0.28 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0%0μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

0 μgvs307 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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8.9%8mg

Vitamin C

3.15%2.83mg

Ascorbic acid

8 mgvs2.83 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

NA mgvs0.071 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

NA μgvs20 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Prunes, canned, heavy syrup pack, solids and liquidsvs Boiled Kidney Beans

4.86%48.6mg

Calcium

8.27%82.7mg

48.6 mgvs82.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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37.5%0.34mg

Copper

56.7%0.51mg

0.34 mgvs0.51 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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14.6%1.17mg

Iron

65.6%5.24mg

1.17 mgvs5.24 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.2%43mg

Magnesium

23.6%99mg

43 mgvs99 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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12%0.28mg

Manganese

44%1mg

0.28 mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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10.6%74.3mg

Phosphorus

46.6%326mg

74.3 mgvs326 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19%646mg

Potassium

28%957mg

646 mgvs957 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

4.72%2.6μg

NA μgvs2.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.57%8.57mg

Sodium

0.16%2.36mg

8.57 mgvs2.36 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.94%0.54mg

Zinc

21.5%2.36mg

0.54 mgvs2.36 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.46%202g

Water

4.27%158g

202 gvs158 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Prunes, canned, heavy syrup pack, solids and liquids vs Boiled Kidney Beans:

Prunes, canned, heavy syrup pack, solids and liquids have more Vitamin A, 2.5 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B6 and 2.8 times more Vitamin C than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.9 times more Vitamin B1, 1.8 times more Vitamin B5 and more Vitamin B9 than Prunes, canned, heavy syrup pack, solids and liquids.
Both Prunes, canned, heavy syrup pack, solids and liquids as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Prunes, canned, heavy syrup pack, solids and liquids vs Boiled Kidney Beans:

Prunes, canned, heavy syrup pack, solids and liquids have 1.3 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.7 times more Calcium, 1.5 times more Copper, 4.5 times more Iron, 2.3 times more Magnesium, 3.6 times more Manganese, 4.4 times more Phosphorus, 1.5 times more Potassium and 4.4 times more Zinc than Prunes, canned, heavy syrup pack, solids and liquids.

Comparison of macro-nutrients per 300 calories:

Prunes, canned, heavy syrup pack, solids and liquids have 1.5 times more Carbohydrate than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.4 times more Fiber and 8.2 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
Both Prunes, canned, heavy syrup pack, solids and liquids and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Prunes, canned, heavy syrup pack, solids and liquids as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Prunes, canned, heavy syrup pack, solids and liquidsVS PrunesBoiled Kidney BeansVS PrunesPrunes, canned, heavy syrup pack, solids and liquidsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Prunes, canned, heavy syrup pack, solids and liquidsVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Prunes, canned, heavy syrup pack, solids and liquids or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: