Comparing Nutrients in 100 grams BlackberriesVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Blackberries

11%

80%

California Red Kidney Beans

29%

70%

100 g ▼

Macro Nutrients

Blackberriesvs California Red Kidney Beans

1.5%43kcal

Energy

11.4%330kcal

43 kcalvs330 kcal

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

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0.51%0.49g

Fat

0.26%0.25g

0.49 gvs0.25 g

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

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0.044%0.014g

Saturated Fat

0.11%0.036g

0.014 gvs0.036 g

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

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5.88%0.094g

Omega 3

5.25%0.084g

0.094 gvs0.084 g

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

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1.1%0.19g

Omega 6

0.32%0.054g

0.19 gvs0.054 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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7.4%9.6g

Carbohydrate

46%59.8g

9.6 gvs59.8 g

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

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6.73%4.88g

Sugars

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

4.88 gvsNA g

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

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3.3%2.4g

Fructose

≤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]

2.4 gvsNA g

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

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%2.3g

Glucose

2.3 gvsNA g

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

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%0.07g

Sucrose

0.07 gvsNA g

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

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14%5.3g

Fiber

65.5%25g

5.3 gvs25 g

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

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2.5%1.4g

Protein

43.5%24.4g

1.4 gvs24.4 g

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

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Vitamins

Blackberriesvs California Red Kidney Beans

1.22%11μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

11 μgvs0 μg

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

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1.67%0.02mg

Vitamin B1

44%0.53mg

Thiamine

0.02 mgvs0.53 mg

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

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2%0.026mg

Vitamin B2

17%0.22mg

Riboflavin

0.026 mgvs0.22 mg

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

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4.04%0.65mg

Vitamin B3

13%2.06mg

Niacin, nicotinic acid, niacinamide

0.65 mgvs2.06 mg

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

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5.52%0.28mg

Vitamin B5

15.6%0.78mg

Pantothenic acid

0.28 mgvs0.78 mg

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

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2.3%0.03mg

Vitamin B6

30.5%0.4mg

Pyridoxine

0.03 mgvs0.4 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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6.25%25μg

Vitamin B9

99%394μg

Folates and Folic Acid

25 μgvs394 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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23.3%21mg

Vitamin C

5%4.5mg

Ascorbic acid

21 mgvs4.5 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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7.8%1.17mg

Vitamin E

Tocopherols and Tocotrienols

1.17 mgvsNA mg

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

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16.5%20μg

Vitamin K

Phytomenadione or phylloquinone

20 μgvsNA μg

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

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Minerals

Blackberriesvs California Red Kidney Beans

2.9%29mg

Calcium

19.5%195mg

29 mgvs195 mg

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

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18.3%0.17mg

Copper

122%1.1mg

0.17 mgvs1.1 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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7.75%0.62mg

Iron

117%9.35mg

0.62 mgvs9.35 mg

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

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4.76%20mg

Magnesium

38%160mg

20 mgvs160 mg

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

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28%0.65mg

Manganese

43.5%1mg

0.65 mgvs1 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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3.14%22mg

Phosphorus

58%405mg

22 mgvs405 mg

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

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4.76%162mg

Potassium

44%1490mg

162 mgvs1490 mg

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

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0.73%0.4μg

Selenium

5.8%3.2μg

0.4 μgvs3.2 μg

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

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0.067%1mg

Sodium

0.73%11mg

1 mgvs11 mg

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

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4.8%0.53mg

Zinc

23%2.55mg

0.53 mgvs2.55 mg

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

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2.4%88g

Water

0.32%11.8g

88 gvs11.8 g

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

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

Raw Blackberries have more Vitamin A and 4.7 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 26.5 times more Vitamin B1, 8.4 times more Vitamin B2, 3.2 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.
Both Raw Blackberries as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

Raw Blackberries have 7.5 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 6.7 times more Calcium, 6.7 times more Copper, 15.1 times more Iron, 8 times more Magnesium, 1.5 times more Manganese, 18.4 times more Phosphorus, 9.2 times more Potassium, 8 times more Selenium and 4.8 times more Zinc than Raw Blackberries.

Comparison of macro-nutrients per 100 grams:

Raw Blackberries have 3.4 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 7.7 times more Energy, 6.2 times more Carbohydrate, 4.7 times more Fiber and 17.5 times more Protein than Raw Blackberries.
Both Raw Blackberries and Raw California Red Kidney Beans have similar amounts of Omega 3 per 100 g.
Both Raw Blackberries as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

BlackberriesVS Canned Blackberry JuiceCalifornia Red Kidney BeansVS Canned Blackberry JuiceBlackberriesVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 grams BlackberriesVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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