Comparing Nutrients in 500 calories Sweet Cherries VS Canned Kidney Beans

Weight per 500 calories

• Sweet Cherries: 794g
• Canned Kidney Beans: 595g

Canned All Types Kidney Beans have 1.3 times more energy per unit of mass than Raw Sweet Cherries, which is average in comparison to other foods. Sweet Cherries having low energy density.

Which food has more nutrients per 500 calories - Sweet Cherries or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Sweet Cherries	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	140% 102g	15% 11g	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	58.8% 42.6g	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	% 52.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 11g	g per day for Men 19-50 years
Fiber	44% 16.7g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	15% 8.4g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.58mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	34% 0.44mg	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	7.94% 31.7μg	53.6% 214μg	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	61.7% 55.6mg	7.94% 7.14mg	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	3.7% 0.56mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	10.3% 103mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	89.3% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	35.7% 2.86mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	43.5% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	17% 7.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24% 167mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	52% 1762mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	17.6% 653g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweet Cherries vs Canned Kidney Beans:

• Raw Sweet Cherries have 1.9 times more Vitamin B5 and 7.8 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.2 times more Vitamin B1, 2 times more Vitamin B3, 6.8 times more Vitamin B9 and 1.5 times more Vitamin K than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Canned All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
• Both Raw Sweet Cherries as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Sweet Cherries vs Canned Kidney Beans:

• Raw Sweet Cherries have 1.2 times more Potassium and 1.4 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Calcium, 1.7 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 1.8 times more Manganese, 3.2 times more Phosphorus, more Selenium, more Sodium and 4.9 times more Zinc than Raw Sweet Cherries.

Comparison of macro-nutrients per 500 calories:

• Raw Sweet Cherries have 1.5 times more Carbohydrate, 9.2 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Omega 3, 1.5 times more Fiber and 3.7 times more Protein than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Raw Sweet Cherries as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.