Comparing Nutrients in 7 ounces Red Kidney Beans VS Frozen Loganberries

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Frozen Loganberries	10%	5%	85%

Macro Nutrients

	Red Kidney Beans	Frozen Loganberries	Recommended Dietary Allowance
Energy	23% 669kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	7.3% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	20% 26g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	21% 15.3g	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	79.4% 30g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	80% 44.7g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Frozen Loganberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	9.92% 0.13mg	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	195% 782μg	13% 51.6μg	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	9.92% 8.93mg	33.7% 30.4mg	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	2.78% 0.42mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Frozen Loganberries	Recommended Dietary Allowance
Calcium	16.5% 165mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	25.8% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	108% 2.47mg	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	115% 806mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	8.46% 288mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.54% 168g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Frozen Loganberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Frozen Loganberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Frozen Loganberries:

• 7 ounces of Red Kidney Beans have 12.2 times more Vitamin B1, 6.3 times more Vitamin B2, 2.5 times more Vitamin B3, 3.2 times more Vitamin B5, 6.1 times more Vitamin B6 and 15.2 times more Vitamin B9 than Frozen Loganberries.
• While 7 oz of Frozen Loganberries contain 3.4 times more Vitamin C, 4.1 times more Vitamin E and 1.4 times more Vitamin K than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Red Kidney Beans as well as Frozen Loganberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Frozen Loganberries:

• 7 ounces of Red Kidney Beans have 3.2 times more Calcium, 6 times more Copper, 10.5 times more Iron, 6.6 times more Magnesium, 15.6 times more Phosphorus, 9.4 times more Potassium, 16 times more Selenium and 8.2 times more Zinc than Frozen Loganberries.
• While 7 oz of Frozen Loganberries contain 7.2 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Frozen Loganberries contain similar levels of Manganese per seven ounces.
• 7 ounces of Frozen Loganberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 6.1 times more Energy, 6.1 times more Omega 3, 4.7 times more Carbohydrate, 2.9 times more Fiber and 14.8 times more Protein than Frozen Loganberries.
• While 7 oz of Frozen Loganberries contain 3.7 times more Sugars than Raw Red Kidney Beans.
• 7 ounces of Frozen Loganberries provide inadequate amounts of Energy
• Both Raw Red Kidney Beans as well as Frozen Loganberries provide inadequate amounts of Omega 6 in seven ounces.