Comparing Nutrients in 100 calories Gooseberries VS California Red Kidney Beans

Weight per 100 calories

• Gooseberries: 227g
• California Red Kidney Beans: 30.3g

Raw California Red Kidney Beans have 7.5 times more energy per unit of mass than Raw Gooseberries, which is high in comparison to other foods. Gooseberries having low energy density.

Which food has more nutrients per 100 calories - Gooseberries or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Gooseberries	7%	11%	82%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Gooseberries	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	6.53% 0.1g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	3.62% 0.62g	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	14% 18g	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	25.7% 9.77g	20% 7.55g	38g per day for Men 19-50 years
Protein	3.57% 2g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Gooseberries	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.8% 34μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.58% 0.091mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.24% 0.068mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.26% 0.68mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	9.25% 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	3.4% 13.6μg	30% 119μg	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	70% 63mg	1.5% 1.36mg	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	5.6% 0.84mg	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

	Gooseberries	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.7% 57mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	17.7% 0.16mg	37% 0.33mg	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	8.8% 0.7mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	14.2% 0.33mg	13% 0.3mg	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	8.77% 61.4mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	2.48% 1.36μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.27mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	2.48% 0.27mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	5.4% 200g	0.096% 3.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Gooseberries vs California Red Kidney Beans:

• Raw Gooseberries have more Vitamin A, 2.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 46.2 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Vitamin B1 and 8.8 times more Vitamin B9 than Raw Gooseberries.
• Both Raw Gooseberries and Raw California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 100 kcal.
• Both Raw Gooseberries as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Gooseberries vs California Red Kidney Beans:

• Raw Gooseberries have 1.4 times more Selenium and 56.1 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Copper, 4 times more Iron, 2.1 times more Magnesium, 2 times more Phosphorus and 2.8 times more Zinc than Raw Gooseberries.
• Both Raw Gooseberries and Raw California Red Kidney Beans have similar amounts of Calcium, Manganese and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Gooseberries have 17.4 times more Fat, 4.1 times more Omega 3, 37.6 times more Omega 6, 1.3 times more Carbohydrate and 1.3 times more Fiber than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.7 times more Protein than Raw Gooseberries.
• Both Raw Gooseberries and Raw California Red Kidney Beans have similar amounts of Energy per 100 kcal.
• Both Raw Gooseberries as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.