Comparing Nutrients in 1 kilogram Strawberry Toppings VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Strawberry Toppings	0%	0%	100%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Strawberry Toppings	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	87.6% 2540kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	510% 663g	175% 228g	130g per day for Men 19-50 years
Sugars	378% 274g	4.4% 3.2g	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	18.4% 7g	168% 64g	38g per day for Men 19-50 years
Protein	3.57% 2g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Strawberry Toppings	Boiled 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	9.17% 0.11mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	92% 1.2mg	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	15% 60μg	325% 1300μg	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	152% 137mg	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	6.67% 1mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberry Toppings	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6% 60mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	240% 2.16mg	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	35% 2.8mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	187% 4.3mg	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	7.14% 50mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	91% 10mg	11mg per day for Men 19-50 years
Water	8.9% 330g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Strawberry Toppings vs Boiled Kidney Beans:

• Strawberry Toppings have 11.4 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 14.5 times more Vitamin B1, 2.4 times more Vitamin B2, 3.6 times more Vitamin B3, 4.6 times more Vitamin B5, 10 times more Vitamin B6, 21.7 times more Vitamin B9 and 12 times more Vitamin K than Strawberry Toppings.
• Both Strawberry Toppings as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Strawberry Toppings vs Boiled Kidney Beans:

• Strawberry Toppings have 21 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.8 times more Calcium, 6.8 times more Copper, 7.9 times more Iron, 10.5 times more Magnesium, 2.6 times more Manganese, 27.6 times more Phosphorus, 7.9 times more Potassium, 1.4 times more Selenium, 16.7 times more Zinc and 2 times more Water than Strawberry Toppings.

Comparison of macro-nutrients per 1 kilogram:

• Strawberry Toppings have 2 times more Energy, 2.9 times more Carbohydrate and 85.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8.1 times more Omega 3, 9.1 times more Fiber and 43.4 times more Protein than Strawberry Toppings.
• Both Strawberry Toppings as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.