Comparing Nutrients in 14 ounces California Red Kidney Beans VS Strawberry Guavas

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Strawberry Guavas	3%	7%	90%

Macro Nutrients

	California Red Kidney Beans	Strawberry Guavas	Recommended Dietary Allowance
Energy	45% 1310kcal	9.44% 274kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	4.25% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	53% 69g	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	260% 99g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	173% 97g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Strawberry Guavas	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	NA	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	391% 1564μg	NA	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	20% 18mg	163% 147mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	California Red Kidney Beans	Strawberry Guavas	Recommended Dietary Allowance
Calcium	77.4% 774mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	NA	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	464% 37mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	NA	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	230% 1607mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	34% 1159mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	NA	11mg per day for Men 19-50 years
Water	1.26% 46.6g	8.65% 320g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Strawberry Guavas:

• Raw California Red Kidney Beans have 17.6 times more Vitamin B1, 7.3 times more Vitamin B2 and 3.4 times more Vitamin B3 than Raw Strawberry Guavas.
• While Raw Strawberry Guavas contain 8.2 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Strawberry Guavas have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Strawberry Guavas:

• Raw California Red Kidney Beans have 9.3 times more Calcium, 42.5 times more Iron, 9.4 times more Magnesium, 15 times more Phosphorus and 5.1 times more Potassium than Raw Strawberry Guavas.
• While Raw Strawberry Guavas contain 3.4 times more Sodium and 6.9 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 4.8 times more Energy, 3.4 times more Carbohydrate, 4.6 times more Fiber and 42 times more Protein than Raw Strawberry Guavas.
• While Raw Strawberry Guavas contain 3.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Strawberry Guavas have similar amounts of Omega 3 per 14 oz.
• Both Raw California Red Kidney Beans as well as Raw Strawberry Guavas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.