Comparing Nutrients in 1 pound Canned Kidney Beans VS Sweet Cherries

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Canned Kidney Beans	Sweet Cherries	Recommended Dietary Allowance
Energy	13% 381kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	56% 72.6g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	80.2% 58g	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	0% 0g	33.6% 24.4g	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	% 0g	% 30g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 0.68g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	25% 9.53g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	NA	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	4.37% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	17% 0.22mg	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	41% 163μg	4.54% 18μg	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	6.05% 5.44mg	35.3% 31.8mg	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	0.6% 0.091mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Sweet Cherries	Recommended Dietary Allowance
Calcium	15.4% 154mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	30.2% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.07μg	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	66.3% 5.3mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	14% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	9.78% 4.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	58.3% 408mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	29.6% 1007mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.57% 354g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Sweet Cherries:

• Canned All Types Kidney Beans have 4.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2.7 times more Vitamin B3, 1.5 times more Vitamin B6, 9 times more Vitamin B9 and 2 times more Vitamin K than Raw Sweet Cherries.
• While Raw Sweet Cherries contain 1.4 times more Vitamin B5 and 5.8 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Sweet Cherries have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Sweet Cherries:

• Canned All Types Kidney Beans have 2.6 times more Calcium, 2.3 times more Copper, 3.3 times more Iron, 2.5 times more Magnesium, 2.4 times more Manganese, 4.3 times more Phosphorus, more Selenium, more Sodium and 6.6 times more Zinc than Raw Sweet Cherries.
• Both Canned All Types Kidney Beans and Raw Sweet Cherries have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 1.3 times more Energy, 3.2 times more Omega 3, 2 times more Fiber and 4.9 times more Protein than Raw Sweet Cherries.
• While Raw Sweet Cherries contain 6.9 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Sweet Cherries have similar amounts of Carbohydrate per 1 lb.
• Both Canned All Types Kidney Beans as well as Raw Sweet Cherries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.