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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	California Red Kidney Beans	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	114% 3300kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	460% 598g	144% 188g	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	655% 249g	63% 24g	38g per day for Men 19-50 years
Protein	435% 244g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	California Red 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	441% 5.3mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	9.56% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	NA	NA	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

	California Red Kidney Beans	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	195% 1950mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.18% 118g	21.6% 801g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Gooseberries, canned, light syrup pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Gooseberries, canned, light syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of California Red Kidney Beans has 26.5 times more Vitamin B1, 4.1 times more Vitamin B2, 13.5 times more Vitamin B3, 5.7 times more Vitamin B5, 33.1 times more Vitamin B6 and 131.3 times more Vitamin B9 than Gooseberries, canned, light syrup pack, solids and liquids.
• While 1 kg of Gooseberries, canned, light syrup pack, solids and liquids contains 2.2 times more Vitamin C than Raw California Red Kidney Beans.
• 1 kilogram of Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of California Red Kidney Beans has 12.2 times more Calcium, 5.1 times more Copper, 28.3 times more Iron, 26.7 times more Magnesium, 5.6 times more Manganese, 57.9 times more Phosphorus, 19.4 times more Potassium, 8 times more Selenium and 23.2 times more Zinc than Gooseberries, canned, light syrup pack, solids and liquids.
• While 1 kg of Gooseberries, canned, light syrup pack, solids and liquids contains 6.8 times more Water than Raw California Red Kidney Beans.
• 1 kilogram of Gooseberries, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 4.5 times more Energy, 5.3 times more Omega 3, 3.2 times more Carbohydrate, 10.4 times more Fiber and 37.5 times more Protein than Gooseberries, canned, light syrup pack, solids and liquids.
• 1 kilogram of Gooseberries, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Raw California Red Kidney Beans as well as Gooseberries, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 6 in one kilogram.