Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Strawberries

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Strawberries: 1563g

Boiled California Red Kidney Beans have 3.9 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 500 calories - Boiled California Red Kidney Beans or Strawberries?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Strawberries	7%	7%	86%

Macro Nutrients

	Boiled California Red Kidney Beans	Strawberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	63.5% 1g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	8.27% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	92% 120g	130g per day for Men 19-50 years
Sugars	NA	105% 76.4g	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	NA	52.6% 38g	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	% 31g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	99% 37.5g	82.2% 31.3g	38g per day for Men 19-50 years
Protein	65.7% 37g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Strawberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.74% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	56.5% 0.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.9% 2.97μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	74.6% 298μg	94% 375μg	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	5.38% 4.84mg	1021% 919mg	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	30.2% 4.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	28.6% 34.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Strawberries	Recommended Dietary Allowance
Calcium	26.6% 266mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 68.8μg	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	150% 12mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	48.4% 203mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	262% 6.03mg	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	79% 552mg	53.6% 375mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	70.3% 2391mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	7.3% 270g	38.4% 1421g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Strawberries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Strawberries?

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Strawberries:

• 500 calories of Boiled California Red Kidney Beans have 1.4 times more Vitamin B1 than Strawberries.
• While 500 kcal of Raw Strawberries contain 1.4 times more Vitamin B2, 2.8 times more Vitamin B3, 2.2 times more Vitamin B5, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 189.9 times more Vitamin C than Boiled California Red Kidney Beans.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Strawberries:

• 500 calories of Boiled California Red Kidney Beans have 1.6 times more Copper, 1.9 times more Iron, 1.5 times more Phosphorus and 1.6 times more Zinc than Strawberries.
• While 500 kcal of Raw Strawberries contain 4.7 times more Manganese, 1.4 times more Potassium, 1.3 times more Selenium and 5.3 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Strawberries contain similar levels of Calcium and Magnesium per 500 calories.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 1.2 times more Fiber and 3.5 times more Protein than Strawberries.
• While 500 kcal of Raw Strawberries contain 7.9 times more Omega 3 and 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Strawberries offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Strawberries provide inadequate amounts of Omega 6 in 500 calories.