Comparing Nutrients in 1 kilogram Blackberries VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Blackberries	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	15% 430kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	172% 224g	130g per day for Men 19-50 years
Sugars	67.3% 48.8g	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	33% 24g	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	% 23g	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	139% 53g	245% 93g	38g per day for Men 19-50 years
Protein	25% 14g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.4% 6.46mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	80% 1.04mg	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	62.5% 250μg	185% 740μg	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	233% 210mg	13.3% 12mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	165% 198μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	29% 290mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	321% 2.9mg	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	77.5% 6.2mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	281% 6.46mg	138% 3.18mg	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	31.4% 220mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	47.6% 1620mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	24% 882g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Boiled California Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Blackberries has 1.3 times more Vitamin B5 and 17.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 6.5 times more Vitamin B1, 2.4 times more Vitamin B2, 3.5 times more Vitamin B6 and 3 times more Vitamin B9 than Raw Blackberries.
• Both Blackberries and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Blackberries have insufficient amounts of Vitamin B1
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Blackberries as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Blackberries has 2 times more Manganese and 1.3 times more Water than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 2.3 times more Calcium, 1.8 times more Copper, 4.8 times more Iron, 2.4 times more Magnesium, 6.2 times more Phosphorus, 2.6 times more Potassium, 3 times more Selenium and 1.6 times more Zinc than Raw Blackberries.
• 1 kilogram of Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blackberries has 2.9 times more Omega 3 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 2.9 times more Energy, 2.3 times more Carbohydrate, 1.8 times more Fiber and 6.6 times more Protein than Raw Blackberries.
• 1 kilogram of Blackberries provide inadequate amounts of Energy
• Both Raw Blackberries as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.