Comparing Nutrients in 14 ounces Canned Kidney Beans VS Frozen Strawberries

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Frozen Strawberries	4%	3%	93%

Macro Nutrients

	Canned Kidney Beans	Frozen Strawberries	Recommended Dietary Allowance
Energy	11.5% 333kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	28% 36.2g	130g per day for Men 19-50 years
Sugars	10% 7.34g	25% 18g	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	0% 0g	12% 8.6g	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	% 0g	% 8g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 1.47g	g per day for Men 19-50 years
Fiber	45% 17g	22% 8.33g	38g per day for Men 19-50 years
Protein	37% 20.7g	3.05% 1.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Frozen Strawberries	Recommended Dietary Allowance
Vitamin A	NA	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	8.55% 0.11mg	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	35.7% 143μg	17% 67.5μg	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	5.3% 4.76mg	182% 164mg	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	0.53% 0.079mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Frozen Strawberries	Recommended Dietary Allowance
Calcium	13.5% 135mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	21.6% 0.19mg	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	58% 4.64mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	50% 1.15mg	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	51% 357mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	8.37% 310g	9.65% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Frozen Strawberries per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Frozen Strawberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Frozen Strawberries:

• 14 ounces of Canned Kidney Beans have 5.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6, 2.1 times more Vitamin B9 and 1.9 times more Vitamin K than Frozen Strawberries.
• While 14 oz of Frozen Strawberries contain 34.3 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Frozen Strawberries provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• 14 ounces of Frozen Strawberries have insufficient amounts of Vitamin B1 and Vitamin K
• Both Canned All Types Kidney Beans as well as Frozen Strawberries have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Frozen Strawberries:

• 14 ounces of Canned Kidney Beans have 2.1 times more Calcium, 2.8 times more Copper, 1.6 times more Iron, 2.5 times more Magnesium, 6.9 times more Phosphorus, 1.6 times more Potassium, 148 times more Sodium and 3.5 times more Zinc than Frozen Strawberries.
• While 14 oz of Frozen Strawberries contain 1.7 times more Manganese than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Frozen Strawberries contain similar levels of Water per 14 ounces.
• 14 ounces of Frozen Strawberries lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Canned All Types Kidney Beans as well as Frozen Strawberries lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Kidney Beans have 2.4 times more Energy, 3.6 times more Omega 3, 1.6 times more Carbohydrate, 2 times more Fiber and 12.1 times more Protein than Frozen Strawberries.
• While 14 oz of Frozen Strawberries contain 2.5 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• 14 ounces of Frozen Strawberries provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned All Types Kidney Beans as well as Frozen Strawberries provide inadequate amounts of Omega 6 in 14 ounces.