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Comparing Nutrients in 100 grams Seeded RaisinsVSBoiled Kidney Beans

Macros Ratio

ProteinsFatsCarbs

Seeded Raisins
3%
1%
96%
Boiled Kidney Beans
27%
3%
70%

Vitamins

100 g ▼RDA for Men 19-50 years ▼
Seeded RaisinsBoiled Kidney Beans
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
Thiamine
9.17%
13%
0.11 mg0.16 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
Vitamin B2
14%
4.6%
0.18 mg0.06 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
Vitamin B3
6.88%
3.63%
1.1 mg0.58 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
Vitamin B6
14.6%
9.23%
0.19 mg0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
Vitamin C
6%
1.33%
5.4 mg1.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
Vitamin E
NA
0.2%
NA mg0.03 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
Vitamin K
NA
7%
NA μg8.4 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
Folate
0.75%
32.5%
3 μg130 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

100 g ▼RDA for Men 19-50 years ▼
Seeded RaisinsBoiled Kidney Beans
Calcium
2.8%
3.5%
28 mg35 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
Copper
33%
24%
0.3 mg0.22 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
Iron
32.5%
27.8%
2.6 mg2.22 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
Magnesium
7.14%
10%
30 mg42 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
Manganese
11.7%
18.7%
0.27 mg0.43 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
Phosphorus
10.7%
19.7%
75 mg138 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
Potassium
24%
12%
825 mg405 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
Selenium
1.1%
2%
0.6 μg1.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
Sodium
1.87%
0.07%
28 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
Zinc
1.64%
9.1%
0.18 mg1 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Seeded Raisins vs Boiled Kidney Beans:
Seeded Raisins have 3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B6 and 4.5 times more Vitamin C than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.5 times more Thiamine and 43.3 times more Folate than Seeded Raisins.

Comparing minerals per 100 grams for Seeded Raisins vs Boiled Kidney Beans:
Seeded Raisins have 1.4 times more Copper, 2 times more Potassium and 28 times more Sodium than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.4 times more Magnesium, 1.6 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Selenium and 5.6 times more Zinc than Seeded Raisins. Both Seeded Raisins and Boiled All Types Kidney Beans have similar amounts of Calcium and Iron per 100 g.

Macro Nutrients

100 g ▼RDA for Men 19-50 years ▼
Seeded RaisinsBoiled Kidney Beans
Energy
10%
4.38%
296 kcal127 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
Fat
0.56%
0.52%
0.54 g0.5 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
Protein
4.5%
15%
2.52 g8.67 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
Carbohydrate
60%
17.7%
78 g23 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
Sugars
NA
0.44%
NA g0.32 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
Fiber
18%
17%
6.8 g6.4 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
Saturated Fat
0.56%
0.22%
0.18 g0.07 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
Omega 3
2.5%
10.6%
0.04 g0.17 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
Omega 6
0.71%
0.65%
0.12 g0.11 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
Water
0.45%
1.8%
16.6 g67 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Comparison of macro-nutrients per 100 grams:
Seeded Raisins have 2.3 times more Energy and 3.4 times more Carbohydrate than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 3.4 times more Protein, 4.3 times more Omega 3 and 4 times more Water than Seeded Raisins. Both Seeded Raisins and Boiled All Types Kidney Beans have similar amounts of Fiber per 100 g.Both Seeded Raisins as well as Boiled All Types Kidney Beans have insufficient amounts of Fat and Omega 6 in 100 g.