Comparing Nutrients in 1 kilogram Strawberries VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Strawberries	Canned Kidney Beans	Recommended Dietary Allowance
Energy	11% 320kcal	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	0.47% 0.15g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	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	59% 76.8g	112% 145g	130g per day for Men 19-50 years
Sugars	67.4% 49g	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	33.7% 24.4g	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	% 20g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 18.5g	g per day for Men 19-50 years
Fiber	52.6% 20g	113% 43g	38g per day for Men 19-50 years
Protein	12% 6.7g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.33% 1.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60% 240μg	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	653% 588mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	16% 160mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44μg	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	51.3% 4.1mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	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	34.3% 240mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	45% 1530mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	24.6% 910g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Strawberries vs Canned Kidney Beans:

• Raw Strawberries have 49 times more Vitamin C and 14.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.8 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.9 times more Vitamin K than Raw Strawberries.
• Both Raw Strawberries and Canned All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Raw Strawberries as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Strawberries vs Canned Kidney Beans:

• Raw Strawberries have 2.3 times more Manganese than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.1 times more Calcium, 2.8 times more Copper, 2.9 times more Iron, 2.1 times more Magnesium, 3.8 times more Phosphorus, 1.5 times more Potassium, 2.3 times more Selenium, 296 times more Sodium and 3.3 times more Zinc than Raw Strawberries.
• Both Raw Strawberries and Canned All Types Kidney Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Strawberries have 2.6 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.6 times more Energy, 1.3 times more Omega 3, 1.9 times more Carbohydrate, 2.2 times more Fiber and 7.8 times more Protein than Raw Strawberries.
• Both Raw Strawberries as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.