Lets compare vitamin content per 7 ounces of Dried Plums vs Canned Kidney Beans:
Raw Dried Plums have 3.6 times more Vitamin B2, 4.6 times more Vitamin B3, 3.1 times more Vitamin B5, 2.8 times more Vitamin B6, 21.5 times more Vitamin E and 14.5 times more Vitamin K than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.3 times more Vitamin B1, 9 times more Vitamin B9 and 2 times more Vitamin C than Raw Dried Plums.
Both Raw Dried Plums as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Dried Plums vs Canned Kidney Beans:
Raw Dried Plums have 1.3 times more Calcium, 2.1 times more Copper, 1.5 times more Magnesium, 1.8 times more Manganese and 3.1 times more Potassium than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.3 times more Iron, 1.3 times more Phosphorus, 3 times more Selenium, 148 times more Sodium and 2.5 times more Water than Raw Dried Plums.
Both Raw Dried Plums and Canned All Types Kidney Beans have similar amounts of Zinc per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Raw Dried Plums have 2.9 times more Energy, 4.4 times more Carbohydrate, 20.6 times more Sugars, more Fructose and 1.7 times more Fiber than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 4.8 times more Omega 3 and 2.4 times more Protein than Raw Dried Plums.
Both Raw Dried Plums as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.