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

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Red Sour Cherries	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	112% 145g	130g per day for Men 19-50 years
Sugars	117% 85g	25.5% 18.5g	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	48.4% 35g	0% 0g	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	% 41.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 8g	% 18.5g	g per day for Men 19-50 years
Fiber	42% 16g	113% 43g	38g per day for Men 19-50 years
Protein	18% 10g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	71% 640μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	57% 0.74mg	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	20% 80μg	90% 360μg	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	111% 100mg	13.3% 12mg	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	4.67% 0.7mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	16% 160mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	150% 1.35mg	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	40% 3.2mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	73% 1.68mg	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	21.4% 150mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	23.3% 861g	21% 780g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Red Sour Cherries has 8.3 times more Vitamin C than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 3.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B6, 4.5 times more Vitamin B9 and 2 times more Vitamin K than Raw Red Sour Cherries.
• Both Red Sour Cherries and Canned Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Red Sour Cherries have insufficient amounts of Vitamin K
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Red Sour Cherries as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kg of Canned All Types Kidney Beans contains 2.1 times more Calcium, 1.3 times more Copper, 3.7 times more Iron, 3 times more Magnesium, 1.5 times more Manganese, 6 times more Phosphorus, 1.4 times more Potassium, 98.7 times more Sodium and 4.6 times more Zinc than Raw Red Sour Cherries.
• Both Red Sour Cherries and Canned Kidney Beans contain similar levels of Water per one kilogram.
• 1 kilogram of Red Sour Cherries lack sufficient amounts of Calcium and Zinc
• Both Raw Red Sour Cherries as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Sour Cherries has 4.6 times more Sugars and more Fructose than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 1.7 times more Energy, 1.9 times more Omega 3, 2.7 times more Fiber and 5.2 times more Protein than Raw Red Sour Cherries.
• Both Red Sour Cherries and Canned Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Sour Cherries provide inadequate amounts of Energy and Protein
• Both Raw Red Sour Cherries as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.