Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Gooseberries, canned, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Boiled Kidney Beans	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	43.8% 1270kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	5.53% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	144% 188g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	168% 64g	63% 24g	38g per day for Men 19-50 years
Protein	155% 86.7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	9.56% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	9.23% 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	325% 1300μg	7.5% 30μg	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	13.3% 12mg	111% 100mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	35% 350mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	241% 2.17mg	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	278% 22mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	77% 1.77mg	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	197% 1380mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	18% 669g	21.6% 801g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Gooseberries, canned, light syrup pack, solids and liquids:

• Boiled All Types Kidney Beans have 8 times more Vitamin B1, 3.8 times more Vitamin B3, 1.6 times more Vitamin B5, 10 times more Vitamin B6 and 43.3 times more Vitamin B9 than Gooseberries, canned, light syrup pack, solids and liquids.
• While Gooseberries, canned, light syrup pack, solids and liquids contain 8.3 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Gooseberries, canned, light syrup pack, solids and liquids have similar amounts of Vitamin B2 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Gooseberries, canned, light syrup pack, solids and liquids:

• Boiled All Types Kidney Beans have 2.2 times more Calcium, 6.7 times more Iron, 7 times more Magnesium, 2.4 times more Manganese, 19.7 times more Phosphorus, 5.3 times more Potassium, 2.8 times more Selenium and 9.1 times more Zinc than Gooseberries, canned, light syrup pack, solids and liquids.
• Both Boiled All Types Kidney Beans and Gooseberries, canned, light syrup pack, solids and liquids have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.7 times more Energy, 10.6 times more Omega 3, 1.2 times more Carbohydrate, 2.7 times more Fiber and 13.3 times more Protein than Gooseberries, canned, light syrup pack, solids and liquids.
• Both Boiled All Types Kidney Beans as well as Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.