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

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Blackberries	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	6.73% 195kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.6g	78% 102g	130g per day for Men 19-50 years
Sugars	30.5% 22g	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	15% 11g	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	% 10.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	63.3% 24g	111% 42g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	36.3% 0.47mg	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	28.3% 113μg	84% 336μg	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	106% 95mg	6.05% 5.44mg	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	35.4% 5.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	13% 132mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	146% 1.3mg	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	35% 2.8mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	62.7% 1.44mg	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	14.3% 100mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	21.6% 735mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	11% 400g	8.2% 304g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Blackberries has 1.3 times more Vitamin B5 and 17.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 6.5 times more Vitamin B1, 2.4 times more Vitamin B2, 3.5 times more Vitamin B6 and 3 times more Vitamin B9 than Raw Blackberries.
• Both Blackberries and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Blackberries have insufficient amounts of Vitamin B1
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Blackberries as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Blackberries has 2 times more Manganese and 1.3 times more Water than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.3 times more Calcium, 1.8 times more Copper, 4.8 times more Iron, 2.4 times more Magnesium, 6.2 times more Phosphorus, 2.6 times more Potassium, 3 times more Selenium and 1.6 times more Zinc than Raw Blackberries.
• 1 pound of Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blackberries has 2.9 times more Omega 3 than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.9 times more Energy, 2.3 times more Carbohydrate, 1.8 times more Fiber and 6.6 times more Protein than Raw Blackberries.
• 1 pound of Blackberries provide inadequate amounts of Energy
• Both Raw Blackberries as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.