Comparing Nutrients in 100 calories GooseberriesVS Canned Kidney Beans

Weight per 100 calories

Gooseberries

227g

Canned Kidney Beans

119g

Canned All Types Kidney Beans have 1.9 times more energy per unit of mass than Raw Gooseberries, which is average in comparison to other foods. Gooseberries having low energy density.

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

Macros Ratio

Protein Fat Carbs

Gooseberries

11%

82%

Canned Kidney Beans

25%

69%

100 kcal ▼

Macro Nutrients

Gooseberriesvs Canned Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.36%1.3g

Fat

0.74%0.71g

1.3 gvs0.71 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.27%0.086g

Saturated Fat

0.52%0.17g

0.086 gvs0.17 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.53%0.1g

Omega 3

6.1%0.098g

0.1 gvs0.098 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.62%0.62g

Omega 6

0.74%0.13g

0.62 gvs0.13 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17.8%23g

Carbohydrate

13.3%17.3g

23 gvs17.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

3.04%2.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs2.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.2g

NA gvs2.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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25.7%9.77g

Fiber

13.5%5.1g

9.77 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.57%2g

Protein

11%6.2g

2 gvs6.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Gooseberriesvs Canned Kidney Beans

3.8%34μg

Vitamin A

RAE, retinol activity equivalents

34 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.58%0.091mg

Vitamin B1

11.5%0.14mg

Thiamine

0.091 mgvs0.14 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.24%0.068mg

Vitamin B2

4.67%0.061mg

Riboflavin

0.068 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.26%0.68mg

Vitamin B3

3.06%0.49mg

Niacin, nicotinic acid, niacinamide

0.68 mgvs0.49 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13%0.65mg

Vitamin B5

3.3%0.16mg

Pantothenic acid

0.65 mgvs0.16 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14%0.18mg

Vitamin B6

6.78%0.088mg

Pyridoxine

0.18 mgvs0.088 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.4%13.6μg

Vitamin B9

10.7%43μg

Folates and Folic Acid

13.6 μgvs43 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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70%63mg

Vitamin C

1.6%1.43mg

Ascorbic acid

63 mgvs1.43 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.6%0.84mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

0.84 mgvs0.024 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

4.07%4.9μg

Phytomenadione or phylloquinone

NA μgvs4.9 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Gooseberriesvs Canned Kidney Beans

5.7%57mg

Calcium

4.05%40.5mg

57 mgvs40.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.7%0.16mg

Copper

18%0.16mg

0.16 mgvs0.16 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8.8%0.7mg

Iron

17.4%1.4mg

0.7 mgvs1.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.4%22.7mg

Magnesium

7.65%32mg

22.7 mgvs32 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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14.2%0.33mg

Manganese

8.7%0.2mg

0.33 mgvs0.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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8.77%61.4mg

Phosphorus

15.3%107mg

61.4 mgvs107 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.2%450mg

Potassium

8.3%282mg

450 mgvs282 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.48%1.36μg

Selenium

1.95%1.07μg

1.36 μgvs1.07 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.15%2.27mg

Sodium

23.5%352mg

2.27 mgvs352 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.48%0.27mg

Zinc

4.98%0.55mg

0.27 mgvs0.55 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.4%200g

Water

2.5%93g

200 gvs93 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Raw Gooseberries have 1.4 times more Vitamin B3, 4 times more Vitamin B5, 2.1 times more Vitamin B6, 44.1 times more Vitamin C and 35.3 times more Vitamin E than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.5 times more Vitamin B1 and 3.1 times more Vitamin B9 than Raw Gooseberries.
Both Raw Gooseberries and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 100 kcal.
Both Raw Gooseberries as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Gooseberries vs Canned Kidney Beans:

Raw Gooseberries have 1.4 times more Calcium, 1.6 times more Manganese, 1.6 times more Potassium, 1.3 times more Selenium and 2.1 times more Water than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2 times more Iron, 1.4 times more Magnesium, 1.7 times more Phosphorus, 155 times more Sodium and 2 times more Zinc than Raw Gooseberries.
Both Raw Gooseberries and Canned All Types Kidney Beans have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Gooseberries have 1.8 times more Fat, 4.9 times more Omega 6, 1.3 times more Carbohydrate and 1.9 times more Fiber than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 3.1 times more Protein than Raw Gooseberries.
Both Raw Gooseberries and Canned All Types Kidney Beans have similar amounts of Energy and Omega 3 per 100 kcal.
Both Raw Gooseberries as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

GooseberriesVS Gooseberries, canned, light syrup pack, solids and liquidsCanned Kidney BeansVS Gooseberries, canned, light syrup pack, solids and liquidsGooseberriesVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories GooseberriesVS Canned Kidney Beans

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: