Comparing Nutrients in 14 ounces Black Currants VS Boiled Kidney Beans

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• Raw European Black Currants have 1.6 times more Calcium and 1.2 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 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.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans contain 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 Raw European Black Currants as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.