Comparing Nutrients in 5 ounces Canned Kidney Beans VS Black Currants

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Black Currants	8%	5%	87%

Macro Nutrients

	Canned Kidney Beans	Black Currants	Recommended Dietary Allowance
Energy	4.1% 119kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	16.8% 22g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	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	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	NA	38g per day for Men 19-50 years
Protein	13.2% 7.4g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Black Currants	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	7.2% 0.094mg	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	12.8% 51μg	NA	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	1.9% 1.7mg	285% 257mg	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	0.19% 0.028mg	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Black Currants	Recommended Dietary Allowance
Calcium	4.8% 48mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	13.5% 0.12mg	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	20.7% 1.66mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	15.8% 0.36mg	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	18.2% 128mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	NA	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3% 111g	3.14% 116g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Black Currants:

• Canned All Types Kidney Beans have 2.3 times more Vitamin B1 and 1.4 times more Vitamin B3 than Raw European Black Currants.
• While Raw European Black Currants contain 2.9 times more Vitamin B5, 150.8 times more Vitamin C and 50 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw European Black Currants have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Canned All Types Kidney Beans as well as Raw European Black Currants have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Black Currants:

• Canned All Types Kidney Beans have 1.6 times more Copper, 1.5 times more Phosphorus, 148 times more Sodium and 1.7 times more Zinc than Raw European Black Currants.
• While Raw European Black Currants contain 1.6 times more Calcium, 1.3 times more Iron, 1.5 times more Manganese and 1.4 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw European Black Currants have similar amounts of Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 1.3 times more Energy and 3.7 times more Protein than Raw European Black Currants.
• Both Canned All Types Kidney Beans and Raw European Black Currants have similar amounts of Omega 3 and Carbohydrate per 5 oz.
• Both Canned All Types Kidney Beans as well as Raw European Black Currants have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.