Comparing Nutrients in 100 grams California Red Kidney Beans VS Dried Goji Berries

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dried Goji Berries	15%	1%	84%

Macro Nutrients

	California Red Kidney Beans	Dried Goji Berries	Recommended Dietary Allowance
Energy	11.4% 330kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	NA	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	59.3% 77g	130g per day for Men 19-50 years
Sugars	NA	63% 45.6g	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	65.5% 25g	34.2% 13g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dried Goji Berries	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	NA	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	99% 394μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5% 4.5mg	53.8% 48.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	California Red Kidney Beans	Dried Goji Berries	Recommended Dietary Allowance
Calcium	19.5% 195mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	NA	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	117% 9.35mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	NA	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	NA	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	58% 405mg	NA	700mg per day for Men 19-50 years
Potassium	44% 1490mg	NA	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	NA	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.2% 7.5g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Dried Goji Berries per 100 g

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

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Dried Goji Berries:

• 100 g of Dried Goji Berries contain 10.8 times more Vitamin C than Raw California Red Kidney Beans.

Comparing minerals per 100 grams for California Red Kidney Beans vs Dried Goji Berries:

• 100 grams of California Red Kidney Beans have 1.4 times more Iron than Dried Goji Berries.
• While 100 g of Dried Goji Berries contain 27.1 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Goji Berries contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of California Red Kidney Beans have 1.9 times more Fiber and 1.7 times more Protein than Dried Goji Berries.
• While 100 g of Dried Goji Berries contain 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Goji Berries offer comparable quantities of Energy per 100 grams.