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Compare Nutrients in 100 grams PrunesVS Boiled Kidney Beans

Macros Ratio

ProteinsFatsCarbs

Prunes
4%
2%
94%
Boiled Kidney Beans
27%
4%
69%

Vitamins

100gRDA for Men 19-30 years
PrunesBoiled Kidney Beans
Vitamin A
9.78%
0%
88 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
9.83%
13%
0.118 mg0.16 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
12.7%
4.46%
0.165 mg0.058 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
18.7%
3.6%
2.995 mg0.578 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
57%
9.23%
0.745 mg0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
1.33%
0 mg1.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
NA
0.2%
NA mg0.03 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
7%
NA μg8.4 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
0.5%
32.5%
2 μg130 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
PrunesBoiled Kidney Beans
Calcium
7.2%
3.5%
72 mg35 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
68%
24%
0.611 mg0.216 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
44%
27.8%
3.52 mg2.22 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
16%
10.5%
64 mg42 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
13.6%
18.7%
0.312 mg0.43 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
16%
19.7%
112 mg138 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
31%
12%
1058 mg405 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
NA
2%
NA μg1.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.33%
0.07%
5 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
6.8%
9.1%
0.75 mg1 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Prunes vs Boiled Kidney Beans:
Raw Dehydrated Prunes have 2.8 times more Vitamin B2, 5.2 times more Vitamin B3 and 6.2 times more Vitamin B6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.4 times more Thiamine and 65 times more Folate than Raw Dehydrated Prunes.

Comparing minerals per 100 grams for Prunes vs Boiled Kidney Beans:
Raw Dehydrated Prunes have 2.1 times more Calcium, 2.8 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium and 2.6 times more Potassium than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.4 times more Manganese and 1.3 times more Zinc than Raw Dehydrated Prunes. Both Raw Dehydrated Prunes and Boiled All Types Kidney Beans have similar amounts of Phosphorus per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
PrunesBoiled Kidney Beans
Energy
11.7%
4.38%
339 kcal127 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
0.75%
0.52%
0.73 g0.5 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
6.6%
15%
3.7 g8.67 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
68.5%
17.5%
89.07 g22.8 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
NA
0.44%
NA g0.32 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
NA
17%
NA g6.4 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.18%
0.23%
0.059 g0.073 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
NA
10.6%
NA g0.17 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.94%
0.64%
0.159 g0.108 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.11%
1.8%
4 g66.94 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Dehydrated Prunes have 2.7 times more Energy and 3.9 times more Carbohydrate than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 2.3 times more Protein and 16.7 times more Water than Raw Dehydrated Prunes. Both Raw Dehydrated Prunes as well as Boiled All Types Kidney Beans have insufficient amounts of Fat and Omega 6 in 100g.