Comparing Nutrients in 100 grams Blackberries VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Blackberries	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	1.5% 43kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	5.88% 0.094g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.4% 9.6g	17.5% 23g	130g per day for Men 19-50 years
Sugars	6.73% 4.88g	0.44% 0.32g	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	3.3% 2.4g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.07g	NA	g per day for Men 19-50 years
Fiber	14% 5.3g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.04% 0.65mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.52% 0.28mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	9.23% 0.12mg	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	6.25% 25μg	32.5% 130μg	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	23.3% 21mg	1.33% 1.2mg	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	7.8% 1.17mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.9% 29mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.17mg	27% 0.24mg	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	7.75% 0.62mg	36.8% 2.94mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	20.7% 0.48mg	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	3.14% 22mg	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	4.76% 162mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	9.73% 1.07mg	11mg per day for Men 19-50 years
Water	2.4% 88g	1.8% 67g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Blackberries have 1.3 times more Vitamin B5, 17.5 times more Vitamin C, 39 times more Vitamin E and 2.4 times more Vitamin K than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 8 times more Vitamin B1, 2.2 times more Vitamin B2, 4 times more Vitamin B6 and 5.2 times more Vitamin B9 than Raw Blackberries.
• Both Blackberries and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Blackberries have insufficient amounts of Vitamin B1
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Blackberries as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Blackberries have 1.4 times more Manganese and 1.3 times more Water than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 1.5 times more Copper, 4.7 times more Iron, 2.3 times more Magnesium, 6.5 times more Phosphorus, 2.5 times more Potassium, 3 times more Selenium and 2 times more Zinc than Raw Blackberries.
• Both Blackberries and Boiled Red Kidney Beans contain similar levels of Calcium per 100 grams.
• 100 grams of Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Blackberries have 15.3 times more Sugars than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 3 times more Energy, 1.8 times more Omega 3, 2.4 times more Carbohydrate, 1.4 times more Fiber and 6.2 times more Protein than Raw Blackberries.
• 100 grams of Blackberries provide inadequate amounts of Energy
• Both Raw Blackberries as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.