Comparing Nutrients in 1 pound Boiled Kidney Beans VS Strawberries

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Strawberries	7%	7%	86%

Macro Nutrients

	Boiled Kidney Beans	Strawberries	Recommended Dietary Allowance
Energy	20% 576kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.4% 0.41g	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	26.8% 35g	130g per day for Men 19-50 years
Sugars	2% 1.45g	30.6% 22g	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	15.3% 11g	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	% 9.03g	g per day for Men 19-50 years
Sucrose	NA	% 2.13g	g per day for Men 19-50 years
Fiber	76.4% 29g	24% 9.07g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Strawberries	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	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.87% 0.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	147% 590μg	27.2% 109μg	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	296% 267mg	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	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Strawberries	Recommended Dietary Allowance
Calcium	16% 159mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	76% 1.75mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	20.4% 694mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11% 413g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Strawberries:

• Boiled All Types Kidney Beans have 6.7 times more Vitamin B1, 2.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5, 2.6 times more Vitamin B6, 5.4 times more Vitamin B9 and 3.8 times more Vitamin K than Raw Strawberries.
• While Raw Strawberries contain 49 times more Vitamin C and 9.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw 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 Strawberries:

• Boiled All Types Kidney Beans have 2.2 times more Calcium, 4.5 times more Copper, 5.4 times more Iron, 3.2 times more Magnesium, 5.8 times more Phosphorus, 2.6 times more Potassium, 2.8 times more Selenium and 7.1 times more Zinc than Raw Strawberries.
• While Raw Strawberries contain 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Strawberries have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 4 times more Energy, 2.6 times more Omega 3, 3 times more Carbohydrate, 3.2 times more Fiber and 12.9 times more Protein than Raw Strawberries.
• While Raw Strawberries contain 15.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Strawberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.