Comparing Nutrients in 1 pound California Red Kidney Beans VS Canned Blackberry Juice

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	California Red Kidney Beans	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	51.6% 1497kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	32.6% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	27.2% 35.4g	130g per day for Men 19-50 years
Sugars	NA	48% 35g	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	1.2% 0.45g	38g per day for Men 19-50 years
Protein	197% 111g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned Blackberry Juice	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	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	12.6% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	7.33% 0.095mg	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	11.3% 45.4μg	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	57% 51.3mg	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	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	57.5% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	88.5% 885mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	57.5% 0.52mg	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	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	NA	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	2.47% 1.36μg	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	17% 1.86mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11% 412g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Canned Blackberry Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Canned Blackberry Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Canned Blackberry Juice:

• 1 pound of California Red Kidney Beans has 44.1 times more Vitamin B1, 12.2 times more Vitamin B2, 4.6 times more Vitamin B3, 18.9 times more Vitamin B6 and 39.4 times more Vitamin B9 than Canned Blackberry Juice.
• While 1 lb of Canned Blackberry Juice contains 2.5 times more Vitamin C than Raw California Red Kidney Beans.
• 1 pound of Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• Both Raw California Red Kidney Beans as well as Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Canned Blackberry Juice:

• 1 pound of California Red Kidney Beans has 16.3 times more Calcium, 9.6 times more Copper, 19.5 times more Iron, 7.6 times more Magnesium, 33.8 times more Phosphorus, 11 times more Potassium, 10.7 times more Selenium and 6.2 times more Zinc than Canned Blackberry Juice.
• While 1 lb of Canned Blackberry Juice contains 7.7 times more Water than Raw California Red Kidney Beans.
• 1 pound of Canned Blackberry Juice lack sufficient amounts of Calcium, Phosphorus and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 8.7 times more Energy, 7.7 times more Carbohydrate, 249 times more Fiber and 81.2 times more Protein than Canned Blackberry Juice.
• While 1 lb of Canned Blackberry Juice contains 1.4 times more Omega 3 than Raw California Red Kidney Beans.
• 1 pound of Canned Blackberry Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw California Red Kidney Beans as well as Canned Blackberry Juice provide inadequate amounts of Omega 6 in one pound.