Comparing Nutrients in 500 calories California Red Kidney BeansVS Stewed Prunes

Weight per 500 calories

California Red Kidney Beans

152g

Stewed Prunes

443g

California Red Kidney Beans have 2.9 times more energy per 100g than Stewed Prunes. It has high energy density when compared to other foods. Stewed dehydrated Prunes having average energy density.

Which food has more nutrients per 500 calories - California Red Kidney Beans or Stewed Prunes?

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Stewed Prunes

94%

500 kcal ▼

Macro Nutrients

California Red Kidney Beansvs Stewed Prunes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.39%0.38g

Fat

1.1%1.06g

0.38 gvs1.06 g

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

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0.17%0.055g

Saturated Fat

0.28%0.088g

0.055 gvs0.088 g

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

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7.95%0.13g

Omega 3

0.13 gvsNA g

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

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0.48%0.082g

Omega 6

1.38%0.23g

0.082 gvs0.23 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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69.7%91g

Carbohydrate

101%131g

91 gvs131 g

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

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Sugars

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

NA gvsNA 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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99%37.7g

Fiber

37.7 gvsNA g

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

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66%37g

Protein

9.7%5.44g

37 gvs5.44 g

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

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Vitamins

California Red Kidney Beansvs Stewed Prunes

0%0μg

Vitamin A

12.8%115μg

RAE, retinol activity equivalents

0 μgvs115 μg

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

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66.8%0.8mg

Vitamin B1

17%0.2mg

Thiamine

0.8 mgvs0.2 mg

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

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25.5%0.33mg

Vitamin B2

10.2%0.13mg

Riboflavin

0.33 mgvs0.13 mg

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

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19.5%3.12mg

Vitamin B3

27.2%4.36mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs4.36 mg

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

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23.6%1.2mg

Vitamin B5

9.56%0.48mg

Pantothenic acid

1.2 mgvs0.48 mg

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

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46.3%0.6mg

Vitamin B6

65%0.85mg

Pyridoxine

0.6 mgvs0.85 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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149%597μg

Vitamin B9

0%0μg

Folates and Folic Acid

597 μgvs0 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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7.58%6.8mg

Vitamin C

0%0mg

Ascorbic acid

6.8 mgvs0 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

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

California Red Kidney Beansvs Stewed Prunes

29.5%295mg

Calcium

10.6%106mg

295 mgvs106 mg

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

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185%1.67mg

Copper

100%0.9mg

1.67 mgvs0.9 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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177%14mg

Iron

64.7%5.18mg

14 mgvs5.18 mg

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

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57.7%242mg

Magnesium

22%93mg

242 mgvs93 mg

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

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66%1.5mg

Manganese

20%0.46mg

1.5 mgvs0.46 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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87.7%614mg

Phosphorus

23.4%164mg

614 mgvs164 mg

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

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66.4%2258mg

Potassium

46%1562mg

2258 mgvs1562 mg

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

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8.8%4.85μg

Selenium

4.85 μgvsNA μg

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

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1.1%16.7mg

Sodium

0.59%8.85mg

16.7 mgvs8.85 mg

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

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35%3.86mg

Zinc

10%1.1mg

3.86 mgvs1.1 mg

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

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0.48%18g

Water

8.13%301g

18 gvs301 g

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

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Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Stewed Prunes:

Raw California Red Kidney Beans have 3.9 times more Vitamin B1, 2.5 times more Vitamin B2, 2.5 times more Vitamin B5, more Vitamin B9 and more Vitamin C than Stewed dehydrated Prunes.
While Stewed dehydrated Prunes contain more Vitamin A, 1.4 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans as well as Stewed dehydrated Prunes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for California Red Kidney Beans vs Stewed Prunes:

Raw California Red Kidney Beans have 2.8 times more Calcium, 1.8 times more Copper, 2.7 times more Iron, 2.6 times more Magnesium, 3.3 times more Manganese, 3.7 times more Phosphorus, 1.4 times more Potassium and 3.5 times more Zinc than Stewed dehydrated Prunes.
While Stewed dehydrated Prunes contain 16.9 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 500 calories:

Raw California Red Kidney Beans have 6.8 times more Protein than Stewed dehydrated Prunes.
While Stewed dehydrated Prunes contain 1.5 times more Carbohydrate than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Stewed dehydrated Prunes have similar amounts of Energy per 500 kcal.
Both Raw California Red Kidney Beans as well as Stewed dehydrated Prunes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

California Red Kidney BeansVS Boiled California Red Kidney BeansStewed PrunesVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Dried PlumsStewed PrunesVS Dried Plums

Compare Foods

Comparing Nutrients in 500 calories California Red Kidney BeansVS Stewed Prunes

Weight per 500 calories

Which food has more nutrients per 500 calories - California Red Kidney Beans or Stewed Prunes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: