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Comparing Nutrients in 14 ounces MulberriesVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Mulberries
12%
7%
81%
California Red Kidney Beans
29%
1%
70%
14 oz ▼

Macro Nutrients

5.9%171kcal
Energy
45%1310kcal
171 kcalvs1310 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.6%1.55g
Fat
1.02%0.99g
1.55 gvs0.99 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.33%0.11g
Saturated Fat
0.45%0.14g
0.11 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.25%0.004g
Omega 3
21%0.33g
0.004 gvs0.33 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.8%0.82g
Omega 6
1.26%0.21g
0.82 gvs0.21 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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30%39g
Carbohydrate
183%237g
39 gvs237 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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44.3%32g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
32 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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17.8%6.75g
Fiber
260%99g
6.75 gvs99 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.2%5.7g
Protein
173%97g
5.7 gvs97 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.44%3.97μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
3.97 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.6%0.12mg
Vitamin B1
175%2.1mg
Thiamine
0.12 mgvs2.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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31%0.4mg
Vitamin B2
67%0.87mg
Riboflavin
0.4 mgvs0.87 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15.4%2.46mg
Vitamin B3
51%8.18mg
Niacin, nicotinic acid, niacinamide
2.46 mgvs8.18 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
62%3.1mg
Pantothenic acid
NA mgvs3.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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15.3%0.2mg
Vitamin B6
121%1.58mg
Pyridoxine
0.2 mgvs1.58 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.95%24μg
Vitamin B9
391%1564μg
Folates and Folic Acid
24 μgvs1564 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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161%144mg
Vitamin C
20%18mg
Ascorbic acid
144 mgvs18 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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23%3.45mg
Vitamin E
NA
Tocopherols and Tocotrienols
3.45 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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25.8%31μg
Vitamin K
NA
Phytomenadione or phylloquinone
31 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

15.5%155mg
Calcium
77.4%774mg
155 mgvs774 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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26.5%0.24mg
Copper
485%4.37mg
0.24 mgvs4.37 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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92%7.34mg
Iron
464%37mg
7.34 mgvs37 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17%71.4mg
Magnesium
151%635mg
71.4 mgvs635 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
173%3.97mg
NA mgvs3.97 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21.5%151mg
Phosphorus
230%1607mg
151 mgvs1607 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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22.6%770mg
Potassium
174%5914mg
770 mgvs5914 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.33%2.4μg
Selenium
23%12.7μg
2.4 μgvs12.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.65%39.7mg
Sodium
2.9%43.7mg
39.7 mgvs43.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.33%0.48mg
Zinc
92%10mg
0.48 mgvs10 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.4%348g
Water
1.26%46.6g
348 gvs46.6 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Mulberries vs California Red Kidney Beans:
Comparing minerals per 14 ounces for Mulberries vs California Red Kidney Beans:
Comparison of macro-nutrients per 14 ounces:



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