Comparing Nutrients in 7 ounces Black Currants VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Black Currants	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.3% 125kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.23% 0.04g	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	34.2% 44.5g	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	NA	48.6% 18.5g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	16% 0.21mg	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	36.7% 147μg	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	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

	Black Currants	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 109mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	63.7% 0.57mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	27.4% 0.63mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Currants VS Boiled California Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Black Currants vs Boiled California Red Kidney Beans:

• 7 ounces of Black Currants have 1.8 times more Vitamin B5 and 150.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.6 times more Vitamin B1, 1.8 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw European Black Currants.
• Both Black Currants and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Black Currants have insufficient amounts of Vitamin B3
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw European Black Currants as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Black Currants vs Boiled California Red Kidney Beans:

• 7 ounces of Black Currants have 1.2 times more Water than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 3.4 times more Copper, 1.9 times more Iron, 2 times more Magnesium, 2.3 times more Phosphorus, 1.3 times more Potassium and 3.2 times more Zinc than Raw European Black Currants.
• Both Black Currants and Boiled California Red Kidney Beans contain similar levels of Calcium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Black Currants have 2.3 times more Omega 3 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2 times more Energy, 1.5 times more Carbohydrate and 6.5 times more Protein than Raw European Black Currants.
• Both Raw European Black Currants as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.