Comparing Nutrients in 1 pound Red Sour Cherries VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Red Sour Cherries	Canned Kidney Beans	Recommended Dietary Allowance
Energy	7.82% 227kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.5% 55.2g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	53% 38.5g	11.6% 8.4g	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	22% 16g	0% 0g	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	% 19g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.63g	% 8.4g	g per day for Men 19-50 years
Fiber	19% 7.26g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	32.3% 290μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	26% 0.34mg	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	9.07% 36.3μg	41% 163μg	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	50.4% 45.4mg	6.05% 5.44mg	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	2.1% 0.32mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	68% 0.61mg	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	18% 1.45mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	33% 0.76mg	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	9.7% 68mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	10.6% 391g	9.57% 354g	3700g per day for Men 19-50 years

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

• Raw Red Sour Cherries have 8.3 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B6, 4.5 times more Vitamin B9 and 2 times more Vitamin K than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries and Canned All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Raw Red Sour Cherries as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Canned All Types Kidney Beans contain 2.1 times more Calcium, 1.3 times more Copper, 3.7 times more Iron, 3 times more Magnesium, 1.5 times more Manganese, 6 times more Phosphorus, 1.4 times more Potassium, more Selenium, 98.7 times more Sodium and 4.6 times more Zinc than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries and Canned All Types Kidney Beans have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Red Sour Cherries have 4.6 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Energy, 1.9 times more Omega 3, 2.7 times more Fiber and 5.2 times more Protein than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 1 lb.
• Both Raw Red Sour Cherries as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.