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

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Frozen Blackberries	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	22% 640kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	9.6% 1.63g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	114% 148g	130g per day for Men 19-50 years
Sugars	147% 107g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	132% 50g	113% 43g	38g per day for Men 19-50 years
Protein	21% 12g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.4% 12mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	61.5% 0.8mg	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	85% 340μg	57.5% 230μg	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	34.4% 31mg	8.9% 8mg	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	78% 11.7mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	165% 198μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	29% 290mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	163% 1.47mg	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	100% 8mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	127% 2.9mg	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	43% 300mg	151% 1060mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	22.2% 822g	21% 780g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen Blackberries versus 1 kg of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Blackberries vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Frozen Blackberries has 2.4 times more Vitamin B3, 1.5 times more Vitamin B9, 3.9 times more Vitamin C, 58.5 times more Vitamin E and 4.8 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 3.7 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.3 times more Vitamin B6 than Frozen Blackberries.
• Both Frozen Blackberries and Canned Red Kidney Beans with 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 and Vitamin E
• Both Frozen Blackberries as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Blackberries vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Frozen Blackberries has 4.2 times more Manganese than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.6 times more Iron, 1.4 times more Magnesium, 3.5 times more Phosphorus, 1.9 times more Potassium, 2.8 times more Selenium, 256 times more Sodium and 2.5 times more Zinc than Frozen Blackberries.
• Both Frozen Blackberries and Canned Red Kidney Beans with Liquids contain similar levels of Calcium, Copper and Water per one kilogram.
• 1 kilogram of Frozen Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Blackberries has 1.6 times more Omega 3 and 5.8 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.3 times more Energy and 4.4 times more Protein than Frozen Blackberries.
• Both Frozen Blackberries and Canned Red Kidney Beans with Liquids offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• Both Frozen Blackberries as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one kilogram.