Comparing Nutrients in 7 ounces Black Currants VS Canned Kidney Beans

Macros Ratio

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

Macro Nutrients

	Black Currants	Canned Kidney Beans	Recommended Dietary Allowance
Energy	4.3% 125kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	22% 28.8g	130g per day for Men 19-50 years
Sugars	NA	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	NA	22.5% 8.53g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	11.3% 0.15mg	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	NA	18% 71.4μg	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	399% 359mg	2.65% 2.4mg	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	13.2% 2mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	11% 109mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	29.8% 0.27mg	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	38.2% 3.06mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	14.5% 0.33mg	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	16.7% 117mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	NA	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Black Currants vs Canned Kidney Beans:

• Raw European Black Currants have 2.9 times more Vitamin B5, 150.8 times more Vitamin C and 50 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Vitamin B1 and 1.4 times more Vitamin B3 than Raw European Black Currants.
• Both Raw European Black Currants and Canned All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Raw European Black Currants as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Black Currants vs Canned Kidney Beans:

• Raw European Black Currants have 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.
• While Canned All Types Kidney Beans contain 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.
• Both Raw European Black Currants and Canned All Types Kidney Beans have similar amounts of Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans contain 1.3 times more Energy and 3.7 times more Protein than Raw European Black Currants.
• Both Raw European Black Currants and Canned All Types Kidney Beans have similar amounts of Omega 3 and Carbohydrate per 7 oz.
• Both Raw European Black Currants as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.