Comparing Nutrients in 100 grams 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	4.28% 124kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.88% 0.094g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	7.4% 9.6g	130g per day for Men 19-50 years
Sugars	NA	6.73% 4.88g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.07g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	14% 5.3g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Blackberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	4.04% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	5.52% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	2.3% 0.03mg	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	18.5% 74μg	6.25% 25μg	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	1.33% 1.2mg	23.3% 21mg	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	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Blackberries	Recommended Dietary Allowance
Calcium	6.6% 66mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	18.3% 0.17mg	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	37.3% 2.98mg	7.75% 0.62mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	28% 0.65mg	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	19.6% 137mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	4.76% 162mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.4% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Blackberries per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Blackberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Blackberries:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Blackberries:

• 100 grams 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 100 g of Raw Blackberries contain 2 times more Manganese and 1.3 times more Water than Boiled California Red Kidney Beans.
• 100 grams of Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g of Raw Blackberries contain 2.9 times more Omega 3 than Boiled California Red Kidney Beans.
• 100 grams 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 100 grams.