Comparing Nutrients in 1 kilogram Mulberries VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Mulberries	12%	7%	81%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Mulberries	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	15% 430kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.4% 98g	175% 228g	130g per day for Men 19-50 years
Sugars	112% 81g	4.4% 3.2g	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	44.7% 17g	168% 64g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	92% 1.2mg	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	15% 60μg	325% 1300μg	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	404% 364mg	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	58% 8.7mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mulberries	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	39% 390mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	240% 2.16mg	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	231% 18.5mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	NA	187% 4.3mg	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	54.3% 380mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	91% 10mg	11mg per day for Men 19-50 years
Water	23.7% 877g	18% 669g	3700g per day for Men 19-50 years

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

• Raw Mulberries have 1.7 times more Vitamin B2, 30.3 times more Vitamin C and 29 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.5 times more Vitamin B1, 2.4 times more Vitamin B6 and 21.7 times more Vitamin B9 than Raw Mulberries.
• Both Raw Mulberries and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin K per 1 kg.
• Both Raw Mulberries as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Mulberries vs Boiled Kidney Beans:

• Raw Mulberries have 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.6 times more Copper, 2.3 times more Magnesium, 3.6 times more Phosphorus, 2.1 times more Potassium, 1.8 times more Selenium and 8.3 times more Zinc than Raw Mulberries.
• Both Raw Mulberries and Boiled All Types Kidney Beans have similar amounts of Calcium and Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Mulberries have 1.9 times more Omega 6 and 25.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3 times more Energy, 170 times more Omega 3, 2.3 times more Carbohydrate, 3.8 times more Fiber and 6 times more Protein than Raw Mulberries.
• Both Raw Mulberries as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.