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

Macros Ratio

	Protein	Fat	Carbs
Gooseberries	7%	11%	82%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Gooseberries	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	6.9% 200kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	7.23% 1.23g	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	35.5% 46g	78% 102g	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	51.3% 19.5g	111% 42g	38g per day for Men 19-50 years
Protein	7.13% 4g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Gooseberries	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	6.8% 27.2μg	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	140% 126mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.68mg	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

	Gooseberries	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.3% 113mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	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	17.6% 1.4mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	28.4% 0.65mg	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	17.5% 122mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	26.4% 898mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	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	4.95% 0.54mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	10.8% 399g	8.2% 304g	3700g per day for Men 19-50 years

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

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

• 1 pound of Gooseberries has 1.3 times more Vitamin B5 and 23.1 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 3.2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B6 and 12.3 times more Vitamin B9 than Raw Gooseberries.
• 1 pound of Gooseberries have insufficient amounts of Vitamin B3 and Vitamin B9
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Gooseberries as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Gooseberries has 1.3 times more Water than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.6 times more Calcium, 4.1 times more Copper, 9.6 times more Iron, 4.8 times more Magnesium, 2.2 times more Manganese, 5.1 times more Phosphorus, 2.1 times more Potassium, 2 times more Selenium and 7.2 times more Zinc than Raw Gooseberries.
• 1 pound of Gooseberries lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Gooseberries has 1.4 times more Omega 3 than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.8 times more Energy, 2.2 times more Carbohydrate, 2.2 times more Fiber and 10.4 times more Protein than Raw Gooseberries.
• 1 pound of Gooseberries provide inadequate amounts of Energy and Protein
• Both Raw Gooseberries as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.