Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Mulberries

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Mulberries	12%	7%	81%

Macro Nutrients

	California Red Kidney Beans	Mulberries	Recommended Dietary Allowance
Energy	114% 3300kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	75.4% 98g	130g per day for Men 19-50 years
Sugars	NA	112% 81g	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	44.7% 17g	38g per day for Men 19-50 years
Protein	435% 244g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Mulberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	38.8% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	38.5% 0.5mg	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	15% 60μg	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	404% 364mg	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

	California Red Kidney Beans	Mulberries	Recommended Dietary Allowance
Calcium	195% 1950mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	66.7% 0.6mg	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	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	NA	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	57% 1940mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.18% 118g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Mulberries per 1 kg

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

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Mulberries:

• 1 kilogram of California Red Kidney Beans has 18.2 times more Vitamin B1, 2.2 times more Vitamin B2, 3.3 times more Vitamin B3, 7.9 times more Vitamin B6 and 65.7 times more Vitamin B9 than Mulberries.
• While 1 kg of Raw Mulberries contains 8.1 times more Vitamin C than Raw California Red Kidney Beans.
• 1 kilogram of Mulberries have insufficient amounts of Vitamin B9
• Both Raw California Red Kidney Beans as well as Raw Mulberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Mulberries:

• 1 kilogram of California Red Kidney Beans has 5 times more Calcium, 18.3 times more Copper, 5.1 times more Iron, 8.9 times more Magnesium, 10.7 times more Phosphorus, 7.7 times more Potassium, 5.3 times more Selenium and 21.3 times more Zinc than Mulberries.
• While 1 kg of Raw Mulberries contains 7.5 times more Water than Raw California Red Kidney Beans.
• 1 kilogram of Mulberries lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 7.7 times more Energy, 84 times more Omega 3, 6.1 times more Carbohydrate, 14.6 times more Fiber and 16.9 times more Protein than Mulberries.
• 1 kilogram of Mulberries provide inadequate amounts of Energy and Omega 3
• Both Raw California Red Kidney Beans as well as Raw Mulberries provide inadequate amounts of Omega 6 in one kilogram.