Comparing Nutrients in 1 pound California Red Kidney Beans VS Gooseberries, canned, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	California Red Kidney Beans	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	51.6% 1497kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	65.4% 85g	130g per day for Men 19-50 years
Sugars	NA	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	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	28.6% 11g	38g per day for Men 19-50 years
Protein	197% 111g	5.26% 2.95g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	4.34% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	4.2% 0.054mg	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	3.4% 13.6μg	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	50.4% 45.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	88.5% 885mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	109% 0.98mg	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	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	35% 0.8mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	10.3% 349mg	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	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Gooseberries, canned, light syrup pack, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Gooseberries, canned, light syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Gooseberries, canned, light syrup pack, solids and liquids:

• 1 pound of California Red Kidney Beans has 26.5 times more Vitamin B1, 4.1 times more Vitamin B2, 13.5 times more Vitamin B3, 5.7 times more Vitamin B5, 33.1 times more Vitamin B6 and 131.3 times more Vitamin B9 than Gooseberries, canned, light syrup pack, solids and liquids.
• While 1 lb of Gooseberries, canned, light syrup pack, solids and liquids contains 2.2 times more Vitamin C than Raw California Red Kidney Beans.
• 1 pound of Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Gooseberries, canned, light syrup pack, solids and liquids:

• 1 pound of California Red Kidney Beans has 12.2 times more Calcium, 5.1 times more Copper, 28.3 times more Iron, 26.7 times more Magnesium, 5.6 times more Manganese, 57.9 times more Phosphorus, 19.4 times more Potassium, 8 times more Selenium and 23.2 times more Zinc than Gooseberries, canned, light syrup pack, solids and liquids.
• While 1 lb of Gooseberries, canned, light syrup pack, solids and liquids contains 6.8 times more Water than Raw California Red Kidney Beans.
• 1 pound of Gooseberries, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 4.5 times more Energy, 5.3 times more Omega 3, 3.2 times more Carbohydrate, 10.4 times more Fiber and 37.5 times more Protein than Gooseberries, canned, light syrup pack, solids and liquids.
• 1 pound of Gooseberries, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Raw California Red Kidney Beans as well as Gooseberries, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 6 in one pound.