Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Sweet Cherries

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Boiled Kidney Beans	Sweet Cherries	Recommended Dietary Allowance
Energy	43.8% 1270kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	123% 160g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	177% 128g	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	74% 53.7g	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	% 66g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	168% 64g	55.3% 21g	38g per day for Men 19-50 years
Protein	155% 86.7g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	9.63% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	37.7% 0.49mg	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	325% 1300μg	10% 40μg	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	13.3% 12mg	77.8% 70mg	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	2% 0.3mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Sweet Cherries	Recommended Dietary Allowance
Calcium	35% 350mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	66.7% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	278% 22mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	30.4% 0.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	21.6% 9.7μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	197% 1380mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	65.3% 2220mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	18% 669g	22.2% 823g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Sweet Cherries:

• Boiled All Types Kidney Beans have 5.9 times more Vitamin B1, 1.8 times more Vitamin B2, 3.8 times more Vitamin B3, 2.4 times more Vitamin B6, 32.5 times more Vitamin B9 and 4 times more Vitamin K than Raw Sweet Cherries.
• While Raw Sweet Cherries contain 5.8 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Sweet Cherries have similar amounts of Vitamin B5 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Raw Sweet Cherries have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Sweet Cherries:

• Boiled All Types Kidney Beans have 2.7 times more Calcium, 3.6 times more Copper, 6.2 times more Iron, 3.8 times more Magnesium, 6.1 times more Manganese, 6.6 times more Phosphorus, 1.8 times more Potassium, more Selenium and 14.3 times more Zinc than Raw Sweet Cherries.
• Both Boiled All Types Kidney Beans and Raw Sweet Cherries have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2 times more Energy, 6.5 times more Omega 3, 1.4 times more Carbohydrate, 3 times more Fiber and 8.2 times more Protein than Raw Sweet Cherries.
• While Raw Sweet Cherries contain 40.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Sweet Cherries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.