Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Strawberry Toppings

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Strawberry Toppings	0%	0%	100%

Macro Nutrients

	Boiled California Red Kidney Beans	Strawberry Toppings	Recommended Dietary Allowance
Energy	6.06% 176kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	72.3% 94g	130g per day for Men 19-50 years
Sugars	NA	53.5% 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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.7% 13g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	23% 13g	0.51% 0.28g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Strawberry Toppings	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	1.43% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	1.36% 0.068mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	1.3% 0.017mg	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	26.2% 105μg	2.13% 8.5μg	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	21.6% 19.4mg	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	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Strawberry Toppings	Recommended Dietary Allowance
Calcium	9.36% 94mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	5.04% 0.045mg	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	53% 4.22mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	10.3% 0.24mg	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	27.7% 194mg	1% 7.1mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	2.13% 72.3mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.26% 46.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Strawberry Toppings per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Strawberry Toppings to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Strawberry Toppings:

• 5 ounces of Boiled California Red Kidney Beans have 11.7 times more Vitamin B1, 2.6 times more Vitamin B2, 3.4 times more Vitamin B3, 4.6 times more Vitamin B5, 8.7 times more Vitamin B6 and 12.3 times more Vitamin B9 than Strawberry Toppings.
• While 5 oz of Strawberry Toppings contain 11.4 times more Vitamin C than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 5 ounces of Strawberry Toppings have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Strawberry Toppings have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Strawberry Toppings:

• 5 ounces of Boiled California Red Kidney Beans have 11 times more Calcium, 9 times more Copper, 10.6 times more Iron, 12 times more Magnesium, 1.9 times more Manganese, 27.4 times more Phosphorus, 8.2 times more Potassium, 1.5 times more Selenium and 14.3 times more Zinc than Strawberry Toppings.
• 5 ounces of Strawberry Toppings lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 1.5 times more Omega 3, 13.3 times more Fiber and 45.7 times more Protein than Strawberry Toppings.
• While 5 oz of Strawberry Toppings contain 2 times more Energy and 3 times more Carbohydrate than Boiled California Red Kidney Beans.
• 5 ounces of Strawberry Toppings provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled California Red Kidney Beans as well as Strawberry Toppings provide inadequate amounts of Omega 6 in five ounces.