Comparing Nutrients in 100 grams Blackberries VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Blackberries	Red Kidney Beans	Recommended Dietary Allowance
Energy	1.5% 43kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	5.88% 0.094g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.34% 0.23g	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	47% 61.3g	130g per day for Men 19-50 years
Sugars	6.73% 4.88g	2.9% 2.1g	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	40% 15g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Blackberries	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	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.04% 0.65mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.52% 0.28mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.9% 29mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.17mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	48.3% 1.1mg	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	58% 406mg	700mg per day for Men 19-50 years
Potassium	4.76% 162mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	2.4% 88g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Red Kidney Beans per 100 g

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

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

• 100 grams of Blackberries have 4.7 times more Vitamin C, 5.6 times more Vitamin E and 3.5 times more Vitamin K than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 30.4 times more Vitamin B1, 8.3 times more Vitamin B2, 3.3 times more Vitamin B3, 2.8 times more Vitamin B5, 13.2 times more Vitamin B6 and 15.8 times more Vitamin B9 than Raw Blackberries.
• 100 grams of Blackberries have insufficient amounts of Vitamin B1
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Blackberries as well as Raw 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 Red Kidney Beans:

• 100 grams of Blackberries have 7.5 times more Water than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 2.9 times more Calcium, 4.2 times more Copper, 10.8 times more Iron, 6.9 times more Magnesium, 1.7 times more Manganese, 18.5 times more Phosphorus, 8.4 times more Potassium, 8 times more Selenium and 5.3 times more Zinc than Raw Blackberries.
• 100 grams of Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Blackberries have 2.3 times more Sugars than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 7.8 times more Energy, 3.8 times more Omega 3, 6.4 times more Carbohydrate, 2.9 times more Fiber and 16.2 times more Protein than Raw Blackberries.
• 100 grams of Blackberries provide inadequate amounts of Energy
• Both Raw Blackberries as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.