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

Weight per 300 calories

• Frozen Strawberries: 857g
• Canned Red Kidney Beans with Liquids: 370g

Canned Red Kidney Beans Solids and Liquids have 2.3 times more energy per unit of mass than Frozen Strawberries, which is average in comparison to other foods. Frozen Strawberries having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Strawberries	4%	3%	93%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Frozen Strawberries	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78.3g	42.3% 55g	130g per day for Men 19-50 years
Sugars	54% 39g	9.45% 6.85g	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	25.7% 18.6g	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	% 17.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.17g	% 6.85g	g per day for Men 19-50 years
Fiber	47.4% 18g	42% 16g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Strawberries	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.96mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	9.63% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	22.8% 0.3mg	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	36.4% 146μg	21.3% 85μg	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	392% 353mg	3.3% 2.96mg	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	16.6% 2.5mg	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.7% 19μg	12.7% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Strawberries	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	13.7% 137mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	60.5% 0.54mg	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	80.4% 6.43mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	47% 1.08mg	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	16% 111mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	37.3% 1269mg	28.3% 963mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.4% 4.07μg	55μg per day for Men 19-50 years
Sodium	1.14% 17mg	63.2% 948mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	21% 771g	7.8% 289g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Frozen Strawberries have 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B5, 1.7 times more Vitamin B9, 119.2 times more Vitamin C, 33.6 times more Vitamin E and 1.2 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 2.1 times more Vitamin B1 than Frozen Strawberries.
• Both Frozen Strawberries and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• Both Frozen Strawberries as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Strawberries have 1.3 times more Calcium, 1.4 times more Iron, 2.3 times more Manganese, 1.3 times more Potassium, 1.5 times more Selenium and 2.7 times more Water than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 1.3 times more Copper, 3.5 times more Phosphorus, 55.3 times more Sodium and 2.1 times more Zinc than Frozen Strawberries.
• Both Frozen Strawberries and Canned Red Kidney Beans with Liquids contain similar levels of Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Strawberries have 1.4 times more Carbohydrate, 5.7 times more Sugars and more Fructose than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 5.2 times more Protein than Frozen Strawberries.
• Both Frozen Strawberries and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy, Omega 3 and Fiber per 300 calories.
• Both Frozen Strawberries as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 300 calories.