Comparing Nutrients in 1 kilogram Red Kidney Beans VS Canned Maraschino Cherries

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Canned Maraschino Cherries	1%	1%	98%

Macro Nutrients

	Red Kidney Beans	Canned Maraschino Cherries	Recommended Dietary Allowance
Energy	116% 3370kcal	57% 1650kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	323% 420g	130g per day for Men 19-50 years
Sugars	29% 21g	535% 388g	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	400% 152g	84.2% 32g	38g per day for Men 19-50 years
Protein	402% 225g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Canned Maraschino Cherries	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	0.25% 0.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	3.85% 0.05mg	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	0% 0μg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Canned Maraschino Cherries	Recommended Dietary Allowance
Calcium	83% 830mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	159% 1.43mg	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	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	5.2% 0.12mg	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	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	6.18% 210mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	3.64% 2μg	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	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	3.18% 118g	15.5% 573g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Canned Maraschino Cherries per 1 kg

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

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Canned Maraschino Cherries:

• 1 kilogram of Red Kidney Beans has more Vitamin B1, more Vitamin B2, 527.5 times more Vitamin B3, 14.4 times more Vitamin B5, 79.4 times more Vitamin B6, more Vitamin B9, more Vitamin C and 3.7 times more Vitamin K than Canned Maraschino Cherries.
• 1 kilogram of Canned Maraschino Cherries have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Drained Canned Maraschino Cherries have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Canned Maraschino Cherries:

• 1 kilogram of Red Kidney Beans has 1.5 times more Calcium, 4.9 times more Copper, 15.6 times more Iron, 34.5 times more Magnesium, 92.6 times more Manganese, 135.3 times more Phosphorus, 64.7 times more Potassium, 16 times more Selenium and 10.7 times more Zinc than Canned Maraschino Cherries.
• 1 kilogram of Canned Maraschino Cherries lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 2 times more Energy, 13.3 times more Omega 3, 1.5 times more Carbohydrate, 4.8 times more Fiber and 102.4 times more Protein than Canned Maraschino Cherries.
• While 1 kg of Drained Canned Maraschino Cherries contains 18.5 times more Sugars than Raw Red Kidney Beans.
• 1 kilogram of Canned Maraschino Cherries provide inadequate amounts of Omega 3 and Protein
• Both Raw Red Kidney Beans as well as Drained Canned Maraschino Cherries provide inadequate amounts of Omega 6 in one kilogram.