Comparing Nutrients in 100 grams Oheloberries VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oheloberries	5%	6%	89%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Oheloberries	California Red Kidney Beans	Recommended Dietary Allowance
Energy	0.97% 28kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	NA	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	NA	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.26% 6.84g	46% 59.8g	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	NA	65.5% 25g	38g per day for Men 19-50 years
Protein	0.68% 0.38g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Oheloberries	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.77% 0.036mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	6.67% 6mg	5% 4.5mg	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	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

	Oheloberries	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.7% 7mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	NA	122% 1.1mg	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	1.13% 0.09mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	NA	43.5% 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	1.43% 10mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	1.1% 38mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	NA	23% 2.55mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oheloberries VS California Red Kidney Beans per 100 g

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

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

• 100 grams of Oheloberries have more Vitamin A and 1.3 times more Vitamin C than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 31.1 times more Vitamin B1, 6.1 times more Vitamin B2 and 7.6 times more Vitamin B3 than Raw Oheloberries.
• 100 grams of Oheloberries have insufficient amounts of Vitamin B1 and Vitamin B3
• 100 grams of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Oheloberries as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 in 100 grams.

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

• 100 grams of Oheloberries have 7.9 times more Water than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 27.9 times more Calcium, 103.9 times more Iron, 26.7 times more Magnesium, 40.5 times more Phosphorus and 39.2 times more Potassium than Raw Oheloberries.
• 100 grams of Oheloberries lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw California Red Kidney Beans contain 11.8 times more Energy, 8.7 times more Carbohydrate and 64.1 times more Protein than Raw Oheloberries.
• 100 grams of Oheloberries provide inadequate amounts of Energy and Protein