Comparing Nutrients in 1 pound California Red Kidney Beans VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	California Red Kidney Beans	Frozen Blackberries	Recommended Dietary Allowance
Energy	51.6% 1497kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	54.7% 71g	130g per day for Men 19-50 years
Sugars	NA	66.8% 48.4g	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	297% 113g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	197% 111g	9.56% 5.35g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	34.2% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	21.3% 0.28mg	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	447% 1787μg	38.6% 154μg	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	22.7% 20.4mg	15.6% 14mg	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	NA	35.4% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Frozen Blackberries	Recommended Dietary Allowance
Calcium	88.5% 885mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	60.5% 0.54mg	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	530% 42.4mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	241% 5.55mg	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	262% 1837mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Frozen Blackberries:

• Raw California Red Kidney Beans have 18.2 times more Vitamin B1, 4.8 times more Vitamin B2, 1.7 times more Vitamin B3, 5.2 times more Vitamin B5, 6.5 times more Vitamin B6, 11.6 times more Vitamin B9 and 1.5 times more Vitamin C than Frozen Blackberries.
• Both Raw California Red Kidney Beans as well as Frozen Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for California Red Kidney Beans vs Frozen Blackberries:

• Raw California Red Kidney Beans have 6.7 times more Calcium, 9.2 times more Copper, 11.7 times more Iron, 7.3 times more Magnesium, 13.5 times more Phosphorus, 10.6 times more Potassium, 8 times more Selenium and 10.2 times more Zinc than Frozen Blackberries.
• While Frozen Blackberries contain 7 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Frozen Blackberries have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 5.2 times more Energy, 3.8 times more Carbohydrate, 5 times more Fiber and 20.7 times more Protein than Frozen Blackberries.
• Both Raw California Red Kidney Beans and Frozen Blackberries have similar amounts of Omega 3 per 1 lb.
• Both Raw California Red Kidney Beans as well as Frozen Blackberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.