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

Macros Ratio

	Protein	Fat	Carbs
Frozen Strawberries	4%	3%	93%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen Strawberries	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	12% 350kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	172% 224g	130g per day for Men 19-50 years
Sugars	63% 45.6g	NA	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	30% 21.7g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 3.7g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	245% 93g	38g per day for Men 19-50 years
Protein	7.68% 4.3g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Frozen Strawberries	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.6% 1.08mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	80% 1.04mg	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	42.5% 170μg	185% 740μg	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	458% 412mg	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	19.3% 2.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Strawberries	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	16% 160mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	321% 2.9mg	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	94% 7.5mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	138% 3.18mg	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	18.6% 130mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	24.3% 900g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Strawberries has 34.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 5.9 times more Vitamin B1, 1.7 times more Vitamin B2, 2 times more Vitamin B5, 3.7 times more Vitamin B6 and 4.4 times more Vitamin B9 than Frozen Strawberries.
• Both Frozen Strawberries and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Frozen Strawberries have insufficient amounts of Vitamin B1
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Frozen Strawberries as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Strawberries has 1.3 times more Water than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 4.1 times more Calcium, 5.9 times more Copper, 4 times more Iron, 4.4 times more Magnesium, 10.5 times more Phosphorus, 2.8 times more Potassium, 1.7 times more Selenium and 6.6 times more Zinc than Frozen Strawberries.
• Both Frozen Strawberries and Boiled California Red Kidney Beans contain similar levels of Manganese per one kilogram.
• 1 kilogram of Frozen Strawberries lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled California Red Kidney Beans contains 3.5 times more Energy, 1.4 times more Omega 3, 2.5 times more Carbohydrate, 4.4 times more Fiber and 21.2 times more Protein than Frozen Strawberries.
• 1 kilogram of Frozen Strawberries provide inadequate amounts of Energy, Omega 3 and Protein
• Both Frozen Strawberries as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.