Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Black Currants

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Black Currants	8%	5%	87%

Macro Nutrients

	Boiled California Red Kidney Beans	Black Currants	Recommended Dietary Allowance
Energy	42.8% 1240kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	118% 154g	130g per day for Men 19-50 years
Sugars	NA	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	245% 93g	NA	38g per day for Men 19-50 years
Protein	163% 91g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Black Currants	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	79.6% 3.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	50.8% 0.66mg	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	185% 740μg	NA	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	2011% 1810mg	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	NA	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Black Currants	Recommended Dietary Allowance
Calcium	66% 660mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	96% 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	373% 30mg	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	196% 1370mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	95% 3220mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	18% 669g	22% 820g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Black Currants per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Black Currants to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Black Currants:

• 1 kilogram of Boiled California Red Kidney Beans has 2.6 times more Vitamin B1, 1.2 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.6 times more Vitamin B6 than Black Currants.
• While 1 kg of Raw European Black Currants contains 1.8 times more Vitamin B5 and 150.8 times more Vitamin C than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 1 kilogram of Black Currants have insufficient amounts of Vitamin B3
• Both Boiled California Red Kidney Beans as well as Raw European Black Currants have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Black Currants:

• 1 kilogram of Boiled California Red Kidney Beans has 3.4 times more Copper, 1.9 times more Iron, 2 times more Magnesium, 1.2 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium and 3.2 times more Zinc than Black Currants.
• Both Boiled California Red Kidney Beans and Black Currants contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 2 times more Energy, 1.5 times more Carbohydrate and 6.5 times more Protein than Black Currants.
• While 1 kg of Raw European Black Currants contains 2.3 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Raw European Black Currants provide inadequate amounts of Omega 6 in one kilogram.