Comparing Nutrients in 300 calories Boiled Red Kidney Beans VS Frozen Strawberries

Weight per 300 calories

• Boiled Red Kidney Beans: 236g
• Frozen Strawberries: 857g

Boiled Red Kidney Beans have 3.6 times more energy per 100g than Frozen Strawberries. It has average energy density when compared to other foods. Frozen Strawberries having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Red Kidney Beans or Frozen Strawberries?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Frozen Strawberries	4%	3%	93%

Macro Nutrients

	Boiled Red Kidney Beans	Frozen Strawberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	1.56% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	60% 78.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	54% 39g	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	25.7% 18.6g	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	% 17.3g	g per day for Men 19-50 years
Sucrose	NA	% 3.17g	g per day for Men 19-50 years
Fiber	46% 17.5g	47.4% 18g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Frozen Strawberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	24.8% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	18.5% 0.24mg	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	76.8% 307μg	36.4% 146μg	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	3.15% 2.83mg	392% 353mg	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	0.47% 0.071mg	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	15.7% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Frozen Strawberries	Recommended Dietary Allowance
Calcium	6.6% 66mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	46.7% 0.42mg	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	87% 6.94mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	108% 2.5mg	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	48% 335mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	28% 952mg	37.3% 1269mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.72mg	1.14% 17mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	4.27% 158g	21% 771g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Frozen Strawberries Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Red Kidney Beans or Frozen Strawberries?

Lets compare vitamin content per 300 calories of Boiled Red Kidney Beans vs Frozen Strawberries:

• 300 calories of Boiled Red Kidney Beans have 2 times more Vitamin B1 and 2.1 times more Vitamin B9 than Frozen Strawberries.
• While 300 kcal of Frozen Strawberries contain 2.3 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B5, 124.6 times more Vitamin C and 35.1 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Frozen Strawberries provide similar amounts of Vitamin B6 and Vitamin K per 300 calories.
• 300 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled Red Kidney Beans as well as Frozen Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Red Kidney Beans vs Frozen Strawberries:

• 300 calories of Boiled Red Kidney Beans have 1.4 times more Copper, 3 times more Phosphorus and 2.3 times more Zinc than Frozen Strawberries.
• While 300 kcal of Frozen Strawberries contain 2.1 times more Calcium, 2.2 times more Manganese, 1.3 times more Potassium, 2.1 times more Selenium and 4.9 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Frozen Strawberries contain similar levels of Iron and Magnesium per 300 calories.
• 300 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Red Kidney Beans have 2 times more Omega 3 and 5.6 times more Protein than Frozen Strawberries.
• While 300 kcal of Frozen Strawberries contain 1.5 times more Carbohydrate and 51.7 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Frozen Strawberries offer comparable quantities of Energy and Fiber per 300 calories.
• Both Boiled Red Kidney Beans as well as Frozen Strawberries provide inadequate amounts of Omega 6 in 300 calories.