Comparing Nutrients in 500 calories Plums, dried (prunes), stewed, without added sugarVS Boiled Kidney Beans

Weight per 500 calories

Plums, dried (prunes), stewed, without added sugar

467g

Boiled Kidney Beans

394g

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

Which food has more nutrients per 500 calories - Plums, dried (prunes), stewed, without added sugar or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Plums, dried (prunes), stewed, without added sugar

96%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Plums, dried (prunes), stewed, without added sugarvs Boiled Kidney Beans

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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0.77%0.75g

Fat

2.03%1.97g

0.75 gvs1.97 g

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

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0.15%0.047g

Saturated Fat

0.9%0.29g

0.047 gvs0.29 g

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

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0%0g

Omega 3

42%0.67g

0 gvs0.67 g

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

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0.71%0.12g

Omega 6

2.5%0.43g

0.12 gvs0.43 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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101%131g

Carbohydrate

69%89.8g

131 gvs89.8 g

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

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161%117g

Sugars

1.74%1.26g

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

117 gvs1.26 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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38%14.5g

Fiber

66.3%25g

14.5 gvs25 g

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

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8%4.5g

Protein

61%34g

4.5 gvs34 g

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

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Vitamins

Plums, dried (prunes), stewed, without added sugarvs Boiled Kidney Beans

8.83%79.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

79.4 μgvs0 μg

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

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9.35%0.11mg

Vitamin B1

52.5%0.63mg

Thiamine

0.11 mgvs0.63 mg

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

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36%0.47mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.47 mgvs0.23 mg

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

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21%3.38mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

3.38 mgvs2.28 mg

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

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10%0.5mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

0.5 mgvs0.87 mg

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

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78.4%1mg

Vitamin B6

36.3%0.47mg

Pyridoxine

1 mgvs0.47 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

128%512μg

Folates and Folic Acid

0 μgvs512 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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15%13.6mg

Vitamin C

5.25%4.72mg

Ascorbic acid

13.6 mgvs4.72 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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5.9%0.89mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

0.89 mgvs0.12 mg

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

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102%122μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

122 μgvs33 μg

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

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Minerals

Plums, dried (prunes), stewed, without added sugarvs Boiled Kidney Beans

8.88%88.8mg

Calcium

13.8%138mg

88.8 mgvs138 mg

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

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64%0.57mg

Copper

94%0.85mg

0.57 mgvs0.85 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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24%1.9mg

Iron

109%8.74mg

1.9 mgvs8.74 mg

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

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20%84mg

Magnesium

39.4%165mg

84 mgvs165 mg

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

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26.6%0.61mg

Manganese

73.6%1.7mg

0.61 mgvs1.7 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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20%140mg

Phosphorus

77.6%543mg

140 mgvs543 mg

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

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44%1500mg

Potassium

47%1594mg

1500 mgvs1594 mg

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

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0.85%0.47μg

Selenium

7.87%4.33μg

0.47 μgvs4.33 μg

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

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0.31%4.67mg

Sodium

0.26%3.94mg

4.67 mgvs3.94 mg

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

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8.07%0.89mg

Zinc

35.8%3.94mg

0.89 mgvs3.94 mg

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

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8.8%326g

Water

7.12%264g

326 gvs264 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 Plums, dried (prunes), stewed, without added sugar vs Boiled Kidney Beans:

Plums, dried (prunes), stewed, without added sugar have more Vitamin A, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin B6, 2.9 times more Vitamin C, 7.5 times more Vitamin E and 3.7 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 5.6 times more Vitamin B1, 1.7 times more Vitamin B5 and more Vitamin B9 than Plums, dried (prunes), stewed, without added sugar.
Both Plums, dried (prunes), stewed, without added sugar as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Plums, dried (prunes), stewed, without added sugar vs Boiled Kidney Beans:

Plums, dried (prunes), stewed, without added sugar have 1.2 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.6 times more Calcium, 1.5 times more Copper, 4.6 times more Iron, 2 times more Magnesium, 2.8 times more Manganese, 3.9 times more Phosphorus, 9.3 times more Selenium and 4.4 times more Zinc than Plums, dried (prunes), stewed, without added sugar.
Both Plums, dried (prunes), stewed, without added sugar and Boiled All Types Kidney Beans have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Plums, dried (prunes), stewed, without added sugar have 1.5 times more Carbohydrate and 92.7 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain more Omega 3, 1.7 times more Fiber and 7.6 times more Protein than Plums, dried (prunes), stewed, without added sugar.
Both Plums, dried (prunes), stewed, without added sugar and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Plums, dried (prunes), stewed, without added sugar as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Plums, dried (prunes), stewed, without added sugarVS Plums, dried (prunes), stewed, with added sugarBoiled Kidney BeansVS Plums, dried (prunes), stewed, with added sugarPlums, dried (prunes), stewed, without added sugarVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Plums, dried (prunes), stewed, without added sugarVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Plums, dried (prunes), stewed, without added sugar or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: