Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Blackberries

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Blackberries	Recommended Dietary Allowance
Energy	6.06% 176kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	NA	9.54% 6.9g	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	4.7% 3.4g	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	% 3.27g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	34.7% 13g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	23% 13g	3.5% 1.97g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Blackberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	5.72% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	7.82% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	3.27% 0.043mg	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	26.2% 105μg	8.86% 35.4μg	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	33% 29.8mg	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	NA	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Blackberries	Recommended Dietary Allowance
Calcium	9.36% 94mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	26% 0.23mg	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	53% 4.22mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	40% 0.92mg	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	27.7% 194mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	6.75% 230mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Blackberries per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Blackberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Blackberries:

• 5 ounces of Boiled California Red Kidney Beans have 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 Blackberries.
• While 5 oz of Raw Blackberries contain 1.3 times more Vitamin B5 and 17.5 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Blackberries provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 5 ounces of Blackberries have insufficient amounts of Vitamin B1
• Both Boiled California Red Kidney Beans as well as Raw Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Blackberries:

• 5 ounces of Boiled California Red Kidney Beans have 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 Blackberries.
• While 5 oz of Raw Blackberries contain 2 times more Manganese and 1.3 times more Water than Boiled California Red Kidney Beans.
• 5 ounces of Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2.9 times more Energy, 2.3 times more Carbohydrate, 1.8 times more Fiber and 6.6 times more Protein than Blackberries.
• While 5 oz of Raw Blackberries contain 2.9 times more Omega 3 than Boiled California Red Kidney Beans.
• 5 ounces of Blackberries provide inadequate amounts of Energy
• Both Boiled California Red Kidney Beans as well as Raw Blackberries provide inadequate amounts of Omega 6 in five ounces.