Lets compare vitamin content per 7 ounces of Dried Plums vs Boiled Kidney Beans:
Raw Dried Plums have more Vitamin A, 3.2 times more Vitamin B2, 3.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.7 times more Vitamin B6, 14.3 times more Vitamin E and 7.1 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.1 times more Vitamin B1, 32.5 times more Vitamin B9 and 2 times more Vitamin C than Raw Dried Plums.
Both Raw Dried Plums as well as Boiled 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 Boiled Kidney Beans:
Raw Dried Plums have 1.2 times more Calcium, 1.3 times more Copper and 1.8 times more Potassium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.4 times more Iron, 1.4 times more Manganese, 2 times more Phosphorus, 3.7 times more Selenium, 2.3 times more Zinc and 2.2 times more Water than Raw Dried Plums.
Both Raw Dried Plums and Boiled All Types Kidney Beans have similar amounts of Magnesium per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Raw Dried Plums have 1.9 times more Energy, 2.8 times more Carbohydrate and 119.2 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 10 times more Omega 3 and 4 times more Protein than Raw Dried Plums.
Both Raw Dried Plums and Boiled All Types Kidney Beans have similar amounts of Fiber per 7 oz.
Both Raw Dried Plums as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.