Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Frozen Loganberries

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Frozen Loganberries	10%	5%	85%

Macro Nutrients

	Boiled California Red Kidney Beans	Frozen Loganberries	Recommended Dietary Allowance
Energy	42.8% 1240kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	100% 130g	130g per day for Men 19-50 years
Sugars	NA	106% 77g	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	139% 53g	38g per day for Men 19-50 years
Protein	163% 91g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Frozen Loganberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	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	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	52.5% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	48.8% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	50% 0.65mg	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	65% 260μg	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	170% 153mg	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	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Frozen Loganberries	Recommended Dietary Allowance
Calcium	66% 660mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	130% 1.17mg	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	373% 30mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	542% 12.5mg	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	37% 260mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	42.6% 1450mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	18% 669g	23% 846g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Frozen Loganberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Frozen Loganberries 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 Frozen Loganberries:

• 1 kilogram of Boiled California Red Kidney Beans has 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B6 and 2.8 times more Vitamin B9 than Frozen Loganberries.
• While 1 kg of Frozen Loganberries contains 1.6 times more Vitamin B3 and 12.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Frozen Loganberries provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Frozen Loganberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Frozen Loganberries:

• 1 kilogram of Boiled California Red Kidney Beans has 2.5 times more Calcium, 2.5 times more Copper, 4.7 times more Iron, 2.3 times more Magnesium, 5.3 times more Phosphorus, 2.9 times more Potassium, 6 times more Selenium and 2.5 times more Zinc than Frozen Loganberries.
• While 1 kg of Frozen Loganberries contains 3.9 times more Manganese and 1.3 times more Water than Boiled California Red Kidney Beans.
• 1 kilogram of Frozen Loganberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 2.3 times more Energy, 1.7 times more Carbohydrate, 1.8 times more Fiber and 6 times more Protein than Frozen Loganberries.
• While 1 kg of Frozen Loganberries contains 1.8 times more Omega 3 than Boiled California Red Kidney Beans.
• 1 kilogram of Frozen Loganberries provide inadequate amounts of Energy
• Both Boiled California Red Kidney Beans as well as Frozen Loganberries provide inadequate amounts of Omega 6 in one kilogram.