Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Cherries, sour, red, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%

Macro Nutrients

	Boiled Kidney Beans	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	6.2% 180kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.13% 0.021g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	9.75% 12.7g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	15% 10.8g	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	5.28% 3.83g	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	% 5.53g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	24% 9.07g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	22% 12.3g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	1.57% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	4.8% 0.062mg	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	46% 184μg	2.83% 11.3μg	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	1.9% 1.7mg	3.3% 2.98mg	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	0.28% 0.043mg	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	11% 0.099mg	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	39.3% 3.15mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	4.7% 0.11mg	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	28% 196mg	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.45% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Cherries, sour, red, canned, water pack, solids and liquids:

• Boiled All Types Kidney Beans have 9.4 times more Vitamin B1, 1.4 times more Vitamin B2, 3.3 times more Vitamin B3, 2.1 times more Vitamin B5, 2.7 times more Vitamin B6, 16.3 times more Vitamin B9 and 6 times more Vitamin K than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain more Vitamin A, 1.8 times more Vitamin C and 7.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Cherries, sour, red, canned, water pack, solids and liquids:

• Boiled All Types Kidney Beans have 3.2 times more Calcium, 3.1 times more Copper, 1.6 times more Iron, 7 times more Magnesium, 5.7 times more Manganese, 13.8 times more Phosphorus, 4.1 times more Potassium, more Selenium and 14.3 times more Zinc than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain 1.3 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 3.5 times more Energy, 11.3 times more Omega 3, 2.6 times more Carbohydrate, 5.8 times more Fiber and 11.3 times more Protein than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain 23.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.