Comparing Nutrients in 100 calories California Red Kidney Beans VS Mulberries

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Mulberries: 233g

California Red Kidney Beans have 7.7 times more energy per 100g than Mulberries. It has high energy density when compared to other foods. Raw Mulberries having low energy density.

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Mulberries?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Mulberries	12%	7%	81%

Macro Nutrients

	California Red Kidney Beans	Mulberries	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.15% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	17.5% 22.8g	130g per day for Men 19-50 years
Sugars	NA	26% 19g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20% 7.55g	10.4% 3.95g	38g per day for Men 19-50 years
Protein	13% 7.4g	6% 3.35g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Mulberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.26% 2.33μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	8.94% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 119μg	3.5% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	94% 84.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Mulberries	Recommended Dietary Allowance
Calcium	5.9% 59mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	15.5% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	35.4% 2.83mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	9.97% 42mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.5% 123mg	12.6% 88.4mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	13.3% 451mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	2.54% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	1.55% 23.3mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	2.54% 0.28mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	5.5% 204g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Mulberries Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Mulberries?

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Mulberries:

• 100 calories of California Red Kidney Beans have 2.4 times more Vitamin B1 and 8.6 times more Vitamin B9 than Mulberries.
• While 100 kcal of Raw Mulberries contain 3.5 times more Vitamin B2, 2.3 times more Vitamin B3 and 62.1 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Mulberries provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Mulberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for California Red Kidney Beans vs Mulberries:

• 100 calories of California Red Kidney Beans have 2.4 times more Copper, 1.4 times more Phosphorus and 2.8 times more Zinc than Mulberries.
• While 100 kcal of Raw Mulberries contain 1.5 times more Calcium, 1.5 times more Iron, 1.4 times more Selenium and 57.3 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Mulberries contain similar levels of Magnesium and Potassium per 100 calories.
• 100 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of California Red Kidney Beans have 1.9 times more Fiber and 2.2 times more Protein than Mulberries.
• While 100 kcal of Raw Mulberries contain 29.3 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Mulberries offer comparable quantities of Energy per 100 calories.
• 100 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Raw California Red Kidney Beans as well as Raw Mulberries provide inadequate amounts of Omega 3 in 100 calories.