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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Boiled Red Kidney Beans	Frozen Blackberries	Recommended Dietary Allowance
Energy	20% 576kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	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	79.6% 103g	54.7% 71g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	88.3% 33.6g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	9.56% 5.35g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	60.5% 0.73mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	34.2% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	147% 590μg	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	6.05% 5.44mg	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	0.91% 0.14mg	35.4% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Frozen Blackberries	Recommended Dietary Allowance
Calcium	12.7% 127mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	167% 13.3mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	92% 644mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	8.2% 304g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Frozen Blackberries per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Red Kidney Beans 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 Boiled Red Kidney Beans vs Frozen Blackberries:

• 1 pound of Boiled Red Kidney Beans has 5.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B5, 2 times more Vitamin B6 and 3.8 times more Vitamin B9 than Frozen Blackberries.
• While 1 lb of Frozen Blackberries contains 2.1 times more Vitamin B3, 2.6 times more Vitamin C, 39 times more Vitamin E and 2.4 times more Vitamin K than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled Red Kidney Beans 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 Boiled Red Kidney Beans vs Frozen Blackberries:

• 1 pound of Boiled Red Kidney Beans has 2 times more Copper, 3.7 times more Iron, 2 times more Magnesium, 4.7 times more Phosphorus, 2.9 times more Potassium, 3 times more Selenium and 4.3 times more Zinc than Frozen Blackberries.
• While 1 lb of Frozen Blackberries contains 2.6 times more Manganese than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Frozen Blackberries contain similar levels of Calcium per one pound.
• 1 pound of Frozen Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 2 times more Energy, 2 times more Omega 3, 1.5 times more Carbohydrate, 1.5 times more Fiber and 7.3 times more Protein than Frozen Blackberries.
• While 1 lb of Frozen Blackberries contains 33.3 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans as well as Frozen Blackberries provide inadequate amounts of Omega 6 in one pound.