Comparing Nutrients in 1 pound Royal Red Kidney Beans VS Strawberries

Macros Ratio

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

Macro Nutrients

	Royal Red Kidney Beans	Strawberries	Recommended Dietary Allowance
Energy	51.5% 1492kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	204% 265g	26.8% 35g	130g per day for Men 19-50 years
Sugars	NA	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	297% 113g	24% 9.07g	38g per day for Men 19-50 years
Protein	205% 115g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	Royal Red 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	147% 1.77mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	446% 1783μg	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	22.7% 20.4mg	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	NA	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Strawberries	Recommended Dietary Allowance
Calcium	59.4% 594mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	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	493% 39.5mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	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	263% 1842mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	20.4% 694mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	1.46% 54g	11% 413g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Royal Red Kidney Beans has 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 Strawberries.
• While 1 lb of Raw Strawberries contains 13.1 times more Vitamin C than Raw Royal Red Kidney Beans.
• 1 pound of Strawberries have insufficient amounts of Vitamin B2
• Both Raw Royal Red Kidney Beans as well as Raw Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Royal Red Kidney Beans has 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 Strawberries.
• While 1 lb of Raw Strawberries contains 7.6 times more Water than Raw Royal Red Kidney Beans.
• 1 pound of Strawberries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 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 Strawberries.
• 1 pound of Strawberries provide inadequate amounts of Energy and Protein
• Both Raw Royal Red Kidney Beans as well as Raw Strawberries provide inadequate amounts of Omega 6 in one pound.