Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Frozen Blackberries	Recommended Dietary Allowance
Energy	12.7% 367kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	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	51.7% 67.3g	54.7% 71g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	9.56% 5.35g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	40% 0.48mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	34.2% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	26% 104μg	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	4.03% 3.63mg	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	0.6% 0.091mg	35.4% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Frozen Blackberries	Recommended Dietary Allowance
Calcium	13% 132mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	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	71% 5.67mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	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	68.7% 481mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	9.56% 354g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Frozen Blackberries per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney Beans with Liquids versus 1 lb of Frozen Blackberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans with Liquids vs Frozen Blackberries:

• 1 pound of Canned Red Kidney Beans with Liquids has 3.7 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.3 times more Vitamin B6 than Frozen Blackberries.
• While 1 lb of Frozen Blackberries contains 2.4 times more Vitamin B3, 1.5 times more Vitamin B9, 3.9 times more Vitamin C, 58.5 times more Vitamin E and 4.8 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Frozen Blackberries provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Frozen Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Red Kidney Beans with Liquids vs Frozen Blackberries:

• 1 pound of Canned Red Kidney Beans with Liquids has 1.2 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 3.5 times more Phosphorus, 1.9 times more Potassium, 2.8 times more Selenium, 256 times more Sodium and 2.5 times more Zinc than Frozen Blackberries.
• While 1 lb of Frozen Blackberries contains 4.2 times more Manganese than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Frozen Blackberries contain similar levels of Calcium and Water per one pound.
• 1 pound of Frozen Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 1.3 times more Energy and 4.4 times more Protein than Frozen Blackberries.
• While 1 lb of Frozen Blackberries contains 1.6 times more Omega 3 and 5.8 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Frozen Blackberries offer comparable quantities of Carbohydrate and Fiber per one pound.
• Both Canned Red Kidney Beans Solids and Liquids as well as Frozen Blackberries provide inadequate amounts of Omega 6 in one pound.