Comparing Nutrients in 500 calories PrunesVS Canned Kidney Beans

Weight per 500 calories

Prunes

148g

Canned Kidney Beans

595g

Prunes have 4 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Prunes or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Prunes

94%

Canned Kidney Beans

25%

69%

500 kcal ▼

Macro Nutrients

Prunesvs Canned 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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1.1%1.08g

Fat

3.7%3.57g

1.08 gvs3.57 g

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

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0.27%0.087g

Saturated Fat

2.62%0.84g

0.087 gvs0.84 g

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

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Omega 3

30.5%0.49g

NA gvs0.49 g

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

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1.38%0.23g

Omega 6

3.7%0.63g

0.23 gvs0.63 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

66.4%86.3g

131 gvs86.3 g

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

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Sugars

15%11g

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

NA gvs11 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%11g

NA gvs11 g

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

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Fiber

67.4%25.6g

NA gvs25.6 g

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

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9.75%5.46g

Protein

55.5%31g

5.46 gvs31 g

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

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Vitamins

Prunesvs Canned Kidney Beans

14.4%130μg

Vitamin A

RAE, retinol activity equivalents

130 μgvsNA μg

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

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14.5%0.17mg

Vitamin B1

57.5%0.69mg

Thiamine

0.17 mgvs0.69 mg

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

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18.7%0.24mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.24 mgvs0.3 mg

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

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27.6%4.4mg

Vitamin B3

15.3%2.45mg

Niacin, nicotinic acid, niacinamide

4.4 mgvs2.45 mg

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

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12.3%0.62mg

Vitamin B5

16.4%0.82mg

Pantothenic acid

0.62 mgvs0.82 mg

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

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84.5%1.1mg

Vitamin B6

34%0.44mg

Pyridoxine

1.1 mgvs0.44 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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0.74%2.95μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

2.95 μgvs214 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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0%0mg

Vitamin C

7.94%7.14mg

Ascorbic acid

0 mgvs7.14 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

0.79%0.12mg

Tocopherols and Tocotrienols

NA mgvs0.12 mg

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

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Vitamin K

20.3%24.4μg

Phytomenadione or phylloquinone

NA μgvs24.4 μg

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

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Minerals

Prunesvs Canned Kidney Beans

10.6%106mg

Calcium

20.2%202mg

106 mgvs202 mg

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

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100%0.9mg

Copper

89.3%0.8mg

0.9 mgvs0.8 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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65%5.2mg

Iron

87%6.96mg

5.2 mgvs6.96 mg

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

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22.5%94mg

Magnesium

38.3%161mg

94 mgvs161 mg

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

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20%0.46mg

Manganese

43.5%1mg

0.46 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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23.6%165mg

Phosphorus

76.5%536mg

165 mgvs536 mg

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

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46%1560mg

Potassium

41.5%1411mg

1560 mgvs1411 mg

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

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Selenium

9.74%5.36μg

NA μgvs5.36 μg

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

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0.49%7.37mg

Sodium

117%1762mg

7.37 mgvs1762 mg

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

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10%1.1mg

Zinc

25%2.74mg

1.1 mgvs2.74 mg

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

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0.16%5.9g

Water

12.6%465g

5.9 gvs465 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 Prunes vs Canned Kidney Beans:

Raw Dehydrated Prunes have 1.8 times more Vitamin B3 and 2.5 times more Vitamin B6 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 4 times more Vitamin B1, 1.3 times more Vitamin B5, 72.6 times more Vitamin B9 and more Vitamin C than Raw Dehydrated Prunes.
Both Raw Dehydrated Prunes and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 500 kcal.
Both Raw Dehydrated Prunes as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Prunes vs Canned Kidney Beans:

Canned All Types Kidney Beans contain 1.9 times more Calcium, 1.3 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 3.2 times more Phosphorus, 238.9 times more Sodium, 2.5 times more Zinc and 78.7 times more Water than Raw Dehydrated Prunes.
Both Raw Dehydrated Prunes and Canned All Types Kidney Beans have similar amounts of Copper and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Dehydrated Prunes have 1.5 times more Carbohydrate than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 5.7 times more Protein than Raw Dehydrated Prunes.
Both Raw Dehydrated Prunes and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Raw Dehydrated Prunes as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

PrunesVS Stewed PrunesCanned Kidney BeansVS Stewed PrunesPrunesVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories PrunesVS Canned Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Prunes or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: