Comparing Nutrients in 1 kilogram Mulberries VS Boiled Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Mulberries	Boiled Red 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	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	6.3% 1.07g	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	195% 74g	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 Red 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 Red Kidney Beans	Recommended Dietary Allowance
Calcium	39% 390mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	NA	207% 4.77mg	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	54.3% 380mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	23.7% 877g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Mulberries VS Boiled Red Kidney Beans per 1 kg

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

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

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

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

• 1 kilogram of Mulberries has 1.4 times more Calcium and 1.3 times more Water than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 4 times more Copper, 1.6 times more Iron, 2.5 times more Magnesium, 3.7 times more Phosphorus, 2.1 times more Potassium, 2 times more Selenium and 8.9 times more Zinc than Raw Mulberries.
• 1 kilogram of Mulberries lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Mulberries has 25.3 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 3 times more Energy, 168 times more Omega 3, 2.3 times more Carbohydrate, 4.4 times more Fiber and 6 times more Protein than Raw Mulberries.
• 1 kilogram of Mulberries provide inadequate amounts of Energy and Omega 3
• Both Raw Mulberries as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.