Comparing Nutrients in 5 ounces California Red Kidney Beans VS Canned Maraschino Cherries

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Maraschino Cherries	1%	1%	98%

Macro Nutrients

	California Red Kidney Beans	Canned Maraschino Cherries	Recommended Dietary Allowance
Energy	16% 468kcal	8.06% 234kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	45.8% 59.5g	130g per day for Men 19-50 years
Sugars	NA	76% 55g	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	93% 35.3g	12% 4.54g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	0.56% 0.31g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned Maraschino Cherries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	0.035% 0.006mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	1.53% 0.077mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	0.55% 0.007mg	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	140% 558μg	0% 0μg	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	7.1% 6.38mg	0% 0mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Maraschino Cherries	Recommended Dietary Allowance
Calcium	27.6% 276mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	22.5% 0.2mg	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	166% 13.3mg	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	0.74% 0.017mg	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	82% 574mg	0.61% 4.25mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	0.88% 29.8mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	2.2% 81g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Canned Maraschino Cherries per 5 oz

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

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Canned Maraschino Cherries:

• 5 ounces of California Red Kidney Beans have more Vitamin B1, more Vitamin B2, 515 times more Vitamin B3, 14.4 times more Vitamin B5, 79.4 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Canned Maraschino Cherries.
• 5 ounces of Canned Maraschino Cherries have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as Drained Canned Maraschino Cherries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Canned Maraschino Cherries:

• 5 ounces of California Red Kidney Beans have 3.6 times more Calcium, 7.7 times more Copper, 21.7 times more Iron, 40 times more Magnesium, 83.3 times more Manganese, 135 times more Phosphorus, 71 times more Potassium, 16 times more Selenium and 9.8 times more Zinc than Canned Maraschino Cherries.
• 5 ounces of Canned Maraschino Cherries lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 2 times more Energy, 3.1 times more Omega 3, 1.4 times more Carbohydrate, 7.8 times more Fiber and 110.8 times more Protein than Canned Maraschino Cherries.
• 5 ounces of Canned Maraschino Cherries provide inadequate amounts of Omega 3 and Protein
• Both Raw California Red Kidney Beans as well as Drained Canned Maraschino Cherries provide inadequate amounts of Omega 6 in five ounces.