Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Strawberries

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Strawberries	7%	7%	86%

Macro Nutrients

	Boiled California Red Kidney Beans	Strawberries	Recommended Dietary Allowance
Energy	42.8% 1240kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	59% 76.8g	130g per day for Men 19-50 years
Sugars	NA	67.4% 49g	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	33.7% 24.4g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	245% 93g	52.6% 20g	38g per day for Men 19-50 years
Protein	163% 91g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Strawberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.33% 1.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	185% 740μg	60% 240μg	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	653% 588mg	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	NA	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Strawberries	Recommended Dietary Allowance
Calcium	66% 660mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	53.3% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 44μg	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	373% 30mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	168% 3.86mg	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	196% 1370mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	45% 1530mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	18% 669g	24.6% 910g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Strawberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Strawberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Strawberries:

• 1 kilogram of Boiled California Red Kidney Beans has 5.4 times more Vitamin B1, 2.8 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 2.2 times more Vitamin B6 and 3.1 times more Vitamin B9 than Strawberries.
• While 1 kg of Raw Strawberries contains 49 times more Vitamin C than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 1 kilogram of Strawberries have insufficient amounts of Vitamin B2
• Both Boiled California Red Kidney Beans as well as Raw Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Strawberries:

• 1 kilogram of Boiled California Red Kidney Beans has 4.1 times more Calcium, 6 times more Copper, 7.3 times more Iron, 3.7 times more Magnesium, 5.7 times more Phosphorus, 2.7 times more Potassium, 3 times more Selenium and 6.1 times more Zinc than Strawberries.
• While 1 kg of Raw Strawberries contains 1.4 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Strawberries contain similar levels of Manganese per one kilogram.
• 1 kilogram of Strawberries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 3.9 times more Energy, 2.9 times more Carbohydrate, 4.7 times more Fiber and 13.6 times more Protein than Strawberries.
• While 1 kg of Raw Strawberries contains 2 times more Omega 3 than Boiled California Red Kidney Beans.
• 1 kilogram of Strawberries provide inadequate amounts of Energy and Protein
• Both Boiled California Red Kidney Beans as well as Raw Strawberries provide inadequate amounts of Omega 6 in one kilogram.