Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Black Currants

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Black Currants	8%	5%	87%

Macro Nutrients

	Boiled Kidney Beans	Black Currants	Recommended Dietary Allowance
Energy	17.4% 504kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	47% 61g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	NA	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	67% 25.4g	NA	38g per day for Men 19-50 years
Protein	61.4% 34.4g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Black Currants	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	20% 0.26mg	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	129% 516μg	NA	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	5.3% 4.76mg	798% 718mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Black Currants	Recommended Dietary Allowance
Calcium	14% 139mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	38% 0.34mg	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	110% 8.8mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	44% 1mg	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	78.2% 548mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	37.6% 1278mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	7.2% 266g	8.8% 325g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Black Currants:

• Boiled All Types Kidney Beans have 3.2 times more Vitamin B1, 1.9 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw European Black Currants.
• While Raw European Black Currants contain more Vitamin A, 1.8 times more Vitamin B5, 150.8 times more Vitamin C and 33.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw European Black Currants have similar amounts of Vitamin B2 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Raw European Black Currants have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Black Currants:

• Boiled All Types Kidney Beans have 2.5 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium and 3.7 times more Zinc than Raw European Black Currants.
• While Raw European Black Currants contain 1.6 times more Calcium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw European Black Currants have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 2 times more Energy, 2.4 times more Omega 3, 1.5 times more Carbohydrate and 6.2 times more Protein than Raw European Black Currants.
• Both Boiled All Types Kidney Beans as well as Raw European Black Currants have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.