Comparing Nutrients in 1 kilogram Red Kidney Beans VS Cherry juice, tart

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cherry juice, tart	2%	8%	90%

Macro Nutrients

	Red Kidney Beans	Cherry juice, tart	Recommended Dietary Allowance
Energy	116% 3370kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	NA	32g per day for Men 19-50 years
Omega 3	224% 3.58g	NA	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	105% 137g	130g per day for Men 19-50 years
Sugars	29% 21g	168% 122g	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	68.3% 49.5g	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	% 72.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	400% 152g	NA	38g per day for Men 19-50 years
Protein	402% 225g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cherry juice, tart	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	28.5% 0.37mg	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	985% 3940μg	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	50% 45mg	0% 0mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cherry juice, tart	Recommended Dietary Allowance
Calcium	83% 830mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	26% 0.6mg	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	580% 4060mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	47.4% 1610mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	3.18% 118g	23% 852g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cherry juice, tart per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Cherry juice, tart to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Cherry juice, tart:

• 1 kilogram of Red Kidney Beans has 10.1 times more Vitamin B1, 10.7 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.
• 1 kilogram of Cherry juice, tart have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Cherry juice, tart have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Cherry juice, tart:

• 1 kilogram of Red Kidney Beans has 6.4 times more Calcium, 16.6 times more Copper, 15.9 times more Iron, 12.5 times more Magnesium, 18.5 times more Manganese, 23.9 times more Phosphorus, 8.4 times more Potassium and 93 times more Zinc than Cherry juice, tart.
• While 1 kg of Cherry juice, tart contains 7.2 times more Water than Raw Red Kidney Beans.
• 1 kilogram of Cherry juice, tart lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 5.7 times more Energy, 4.5 times more Carbohydrate and 72.7 times more Protein than Cherry juice, tart.
• While 1 kg of Cherry juice, tart contains 5.8 times more Sugars than Raw Red Kidney Beans.
• 1 kilogram of Cherry juice, tart provide inadequate amounts of Protein