Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Blackberries

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Blackberries	11%	9%	80%

Macro Nutrients

	Boiled California Red Kidney Beans	Blackberries	Recommended Dietary Allowance
Energy	17% 492kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	23.3% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	4.34% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	29.3% 38g	130g per day for Men 19-50 years
Sugars	NA	26.7% 19.4g	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	13% 9.53g	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	% 9.17g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	97% 37g	55.4% 21g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	9.85% 5.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Blackberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	9.16% 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	73.4% 294μg	25% 99μg	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	93% 83.3mg	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	31% 4.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	65.5% 78.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Blackberries	Recommended Dietary Allowance
Calcium	26% 262mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	72.8% 0.65mg	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	148% 12mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	111% 2.56mg	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	77.7% 544mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	7.18% 266g	9.46% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Blackberries per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Blackberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Blackberries:

• 14 ounces of Boiled California Red Kidney Beans have 6.5 times more Vitamin B1, 2.4 times more Vitamin B2, 3.5 times more Vitamin B6 and 3 times more Vitamin B9 than Blackberries.
• While 14 oz of Raw Blackberries contain 1.3 times more Vitamin B5 and 17.5 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Blackberries provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 14 ounces of Blackberries have insufficient amounts of Vitamin B1
• Both Boiled California Red Kidney Beans as well as Raw Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Blackberries:

• 14 ounces of Boiled California Red Kidney Beans have 2.3 times more Calcium, 1.8 times more Copper, 4.8 times more Iron, 2.4 times more Magnesium, 6.2 times more Phosphorus, 2.6 times more Potassium, 3 times more Selenium and 1.6 times more Zinc than Blackberries.
• While 14 oz of Raw Blackberries contain 2 times more Manganese and 1.3 times more Water than Boiled California Red Kidney Beans.
• 14 ounces of Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 2.9 times more Energy, 2.3 times more Carbohydrate, 1.8 times more Fiber and 6.6 times more Protein than Blackberries.
• While 14 oz of Raw Blackberries contain 2.9 times more Omega 3 than Boiled California Red Kidney Beans.
• 14 ounces of Blackberries provide inadequate amounts of Energy
• Both Boiled California Red Kidney Beans as well as Raw Blackberries provide inadequate amounts of Omega 6 in 14 ounces.