Comparing Nutrients in 1 kilogram Canned Red Kidney Beans with Liquids VS Frozen Loganberries

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Frozen Loganberries	10%	5%	85%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Frozen Loganberries	Recommended Dietary Allowance
Energy	28% 810kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	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	114% 148g	100% 130g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	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	139% 53g	38g per day for Men 19-50 years
Protein	93% 52.2g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	88.3% 1.06mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	52.5% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	48.8% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	57.5% 230μg	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	8.9% 8mg	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	1.33% 0.2mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Frozen Loganberries	Recommended Dietary Allowance
Calcium	29% 290mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	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	156% 12.5mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	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	151% 1060mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	42.6% 1450mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	21% 780g	23% 846g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Frozen Loganberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids vs Frozen Loganberries:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 2.1 times more Vitamin B1, 2 times more Vitamin B2 and 1.2 times more Vitamin B6 than Frozen Loganberries.
• While 1 kg of Frozen Loganberries contains 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 19.1 times more Vitamin C, 43.5 times more Vitamin E and 1.9 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Frozen Loganberries provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids 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 Canned Red Kidney Beans with Liquids vs Frozen Loganberries:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 1.3 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 4.1 times more Phosphorus, 1.8 times more Potassium, 5.5 times more Selenium, 256 times more Sodium and 1.8 times more Zinc than Frozen Loganberries.
• While 1 kg of Frozen Loganberries contains 4.3 times more Manganese than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Frozen Loganberries contain similar levels of Calcium and Water per one kilogram.
• 1 kilogram of Frozen Loganberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 1.5 times more Energy and 3.4 times more Protein than Frozen Loganberries.
• While 1 kg of Frozen Loganberries contains 4.2 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Frozen Loganberries offer comparable quantities of Omega 3, Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Frozen Loganberries provide inadequate amounts of Energy
• Both Canned Red Kidney Beans Solids and Liquids as well as Frozen Loganberries provide inadequate amounts of Omega 6 in one kilogram.