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

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Mulberries	Recommended Dietary Allowance
Energy	17% 492kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	4.8% 0.82g	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	30% 39g	130g per day for Men 19-50 years
Sugars	NA	44.3% 32g	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	97% 37g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Mulberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	15.3% 0.2mg	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	5.95% 24μg	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	161% 144mg	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	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Mulberries	Recommended Dietary Allowance
Calcium	26% 262mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	26.5% 0.24mg	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	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	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	77.7% 544mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	7.18% 266g	9.4% 348g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Mulberries 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 Mulberries:

• 14 ounces of Boiled California Red Kidney Beans have 4.4 times more Vitamin B1, 2.1 times more Vitamin B6 and 12.3 times more Vitamin B9 than Mulberries.
• While 14 oz of Raw Mulberries contain 1.6 times more Vitamin B2 and 30.3 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Mulberries 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 Mulberries have insufficient amounts of Vitamin B9
• Both Boiled California Red Kidney Beans as well as Raw Mulberries 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 Mulberries:

• 14 ounces of Boiled California Red Kidney Beans have 1.7 times more Calcium, 4.8 times more Copper, 1.6 times more Iron, 2.7 times more Magnesium, 3.6 times more Phosphorus, 2.2 times more Potassium, 2 times more Selenium and 7.2 times more Zinc than Mulberries.
• While 14 oz of Raw Mulberries contain 1.3 times more Water than Boiled California Red Kidney Beans.
• 14 ounces of Mulberries lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 2.9 times more Energy, 32 times more Omega 3, 2.3 times more Carbohydrate, 5.5 times more Fiber and 6.3 times more Protein than Mulberries.
• 14 ounces of Mulberries provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Mulberries provide inadequate amounts of Omega 6 in 14 ounces.