Comparing Nutrients in 1 kilogram Strawberries VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Strawberries	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	11% 320kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	5.7% 0.97g	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	449% 583g	130g per day for Men 19-50 years
Sugars	67.4% 49g	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	33.7% 24.4g	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	% 4.7g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	655% 249g	38g per day for Men 19-50 years
Protein	12% 6.7g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	305% 3.96mg	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	983% 3930μg	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	50% 45mg	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

	Strawberries	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	16% 160mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	1111% 10mg	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	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	482% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	45% 1530mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	24.6% 910g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Strawberries VS Royal Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Strawberries has 13.1 times more Vitamin C than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 16.3 times more Vitamin B1, 10.9 times more Vitamin B2, 5.5 times more Vitamin B3, 6.2 times more Vitamin B5, 8.4 times more Vitamin B6 and 16.4 times more Vitamin B9 than Raw Strawberries.
• 1 kilogram of Strawberries have insufficient amounts of Vitamin B2
• Both Raw Strawberries as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Strawberries vs Royal Red Kidney Beans:

• 1 kilogram of Strawberries has 7.6 times more Water than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 8.2 times more Calcium, 20.8 times more Copper, 21.2 times more Iron, 10.6 times more Magnesium, 2.9 times more Manganese, 16.9 times more Phosphorus, 8.8 times more Potassium, 8 times more Selenium and 19 times more Zinc than Raw Strawberries.
• 1 kilogram of Strawberries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Royal Red Kidney Beans contains 10.3 times more Energy, 2.3 times more Omega 3, 7.6 times more Carbohydrate, 12.5 times more Fiber and 37.8 times more Protein than Raw Strawberries.
• 1 kilogram of Strawberries provide inadequate amounts of Energy and Protein
• Both Raw Strawberries as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.