Comparing Nutrients in 300 calories Canned Red Kidney Beans with Liquids VS Strawberries

Weight per 300 calories

• Canned Red Kidney Beans with Liquids: 370g
• Strawberries: 938g

Canned Red Kidney Beans with Liquids have 2.5 times more energy per 100g than Strawberries. It has average energy density when compared to other foods. Raw Strawberries having low energy density.

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Strawberries?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Strawberries	7%	7%	86%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Strawberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	4.96% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	55.4% 72g	130g per day for Men 19-50 years
Sugars	9.45% 6.85g	63.2% 46g	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	31.6% 23g	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	% 18.7g	g per day for Men 19-50 years
Sucrose	% 6.85g	% 4.4g	g per day for Men 19-50 years
Fiber	42% 16g	49.3% 18.8g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Strawberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.04% 9.38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	18.8% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.63% 0.48mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	5.94% 1.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.3% 85μg	56.3% 225μg	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	3.3% 2.96mg	613% 551mg	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	0.49% 0.074mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15μg	17% 20.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Strawberries	Recommended Dietary Allowance
Calcium	10.7% 107mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.03% 41.3μg	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	58% 4.63mg	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	157% 3.6mg	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	56% 393mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	28.3% 963mg	42% 1434mg	3400mg per day for Men 19-50 years
Selenium	7.4% 4.07μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	63.2% 948mg	0.63% 9.38mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	7.8% 289g	23% 853g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Strawberries Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Strawberries?

Lets compare vitamin content per 300 calories of Canned Red Kidney Beans with Liquids vs Strawberries:

• 300 calories of Canned Red Kidney Beans with Liquids have 1.7 times more Vitamin B1 and 1.2 times more Vitamin B2 than Strawberries.
• While 300 kcal of Raw Strawberries contain 2 times more Vitamin B3, 2.4 times more Vitamin B5, 1.5 times more Vitamin B6, 2.6 times more Vitamin B9, 186 times more Vitamin C, 36.7 times more Vitamin E and 1.4 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• 300 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Red Kidney Beans with Liquids vs Strawberries:

• 300 calories of Canned Red Kidney Beans with Liquids have 1.2 times more Copper, 1.2 times more Iron, 1.7 times more Phosphorus, 101.1 times more Sodium and 1.7 times more Zinc than Strawberries.
• While 300 kcal of Raw Strawberries contain 1.4 times more Calcium, 3.4 times more Manganese, 1.5 times more Potassium and 3 times more Water than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Strawberries contain similar levels of Magnesium and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Red Kidney Beans with Liquids have 3.1 times more Protein than Strawberries.
• While 300 kcal of Raw Strawberries contain 3.2 times more Omega 3, 1.3 times more Carbohydrate, 6.7 times more Sugars and more Fructose than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Strawberries offer comparable quantities of Energy and Fiber per 300 calories.
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Strawberries provide inadequate amounts of Omega 6 in 300 calories.