Comparing Nutrients in 1 pound Boiled Kidney Beans VS Canned Strawberries, Heavy Syrup

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Strawberries, Heavy Syrup	2%	2%	96%

Macro Nutrients

	Boiled Kidney Beans	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Energy	20% 576kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	82% 107g	130g per day for Men 19-50 years
Sugars	2% 1.45g	137% 99g	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	76.4% 29g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	147% 590μg	31.8% 127μg	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	160% 144mg	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	0.91% 0.14mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Calcium	16% 159mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	31.8% 0.29mg	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	126% 10mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	39.4% 0.91mg	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	89.4% 626mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	8.2% 304g	9.24% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Canned Strawberries, Heavy Syrup:

• Boiled All Types Kidney Beans have 7.6 times more Vitamin B1, 1.7 times more Vitamin B2, 10.1 times more Vitamin B3, 1.2 times more Vitamin B5, 2.4 times more Vitamin B6, 4.6 times more Vitamin B9 and 5.6 times more Vitamin K than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 26.4 times more Vitamin C and 6.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Canned Strawberries, Heavy Syrup:

• Boiled All Types Kidney Beans have 2.7 times more Calcium, 3.4 times more Copper, 4.5 times more Iron, 5.3 times more Magnesium, 2.2 times more Manganese, 11.5 times more Phosphorus, 4.7 times more Potassium, 3.7 times more Selenium and 11.1 times more Zinc than Heavy Syrup Pack Canned Strawberries.
• Both Boiled All Types Kidney Beans and Heavy Syrup Pack Canned Strawberries have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 1.4 times more Energy, 3.1 times more Omega 3, 3.8 times more Fiber and 15.5 times more Protein than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 68.2 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Heavy Syrup Pack Canned Strawberries have similar amounts of Carbohydrate per 1 lb.
• Both Boiled All Types Kidney Beans as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.