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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	28% 810kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	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	114% 148g	144% 188g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	63% 24g	38g per day for Men 19-50 years
Protein	93% 52.2g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	88.3% 1.06mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	9.56% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	57.5% 230μg	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	8.9% 8mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	29% 290mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	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	156% 12.5mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	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	151% 1060mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	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	171% 2560mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	21% 780g	21.6% 801g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids vs Gooseberries, canned, light syrup pack, solids and liquids:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 5.3 times more Vitamin B1, 1.3 times more Vitamin B2, 3.2 times more Vitamin B3, 6.7 times more Vitamin B6 and 7.7 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 12.5 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Gooseberries, canned, light syrup pack, solids and liquids provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• 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 Canned Red Kidney Beans Solids and Liquids 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 Canned Red Kidney Beans with Liquids vs Gooseberries, canned, light syrup pack, solids and liquids:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 1.8 times more Calcium, 3.8 times more Iron, 5 times more Magnesium, 1.6 times more Manganese, 15.1 times more Phosphorus, 3.4 times more Potassium, 2.8 times more Selenium, 128 times more Sodium and 5.6 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 1.5 times more Copper than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Gooseberries, canned, light syrup pack, solids and liquids contain similar levels of Water per one kilogram.
• 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 Canned Red Kidney Beans with Liquids has 3.2 times more Omega 3, 1.8 times more Fiber and 8 times more Protein than Gooseberries, canned, light syrup pack, solids and liquids.
• While 1 kg of Gooseberries, canned, light syrup pack, solids and liquids contains 1.3 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Gooseberries, canned, light syrup pack, solids and liquids offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Gooseberries, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Kidney Beans Solids and Liquids as well as Gooseberries, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 6 in one kilogram.