Comparing Nutrients in 7 ounces Canned Kidney Beans VS Frozen Red Sour Cherries

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Frozen Red Sour Cherries	7%	8%	85%

Macro Nutrients

	Canned Kidney Beans	Frozen Red Sour Cherries	Recommended Dietary Allowance
Energy	5.75% 167kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	17% 22g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	24.7% 18g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	3.26% 1.83g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Frozen Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	NA	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	10.2% 0.13mg	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	18% 71.4μg	2.5% 9.92μg	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	2.65% 2.4mg	3.75% 3.37mg	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	0.26% 0.04mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Frozen Red Sour Cherries	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	20% 0.18mg	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	29% 2.32mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	4.9% 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	25.5% 179mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Frozen Red Sour Cherries per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Frozen Red Sour Cherries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Frozen Red Sour Cherries:

• 7 ounces of Canned Kidney Beans have 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 3 times more Vitamin B3, 7.2 times more Vitamin B9 and 2.7 times more Vitamin K than Frozen Red Sour Cherries.
• While 7 oz of Frozen Red Sour Cherries contain 1.3 times more Vitamin B5 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Frozen Red Sour Cherries provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Frozen Red Sour Cherries have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin K
• Both Canned All Types Kidney Beans as well as Frozen Red Sour Cherries have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Frozen Red Sour Cherries:

• 7 ounces of Canned Kidney Beans have 2.6 times more Calcium, 1.5 times more Copper, 2.2 times more Iron, 3 times more Magnesium, 2.9 times more Manganese, 5.6 times more Phosphorus, 1.9 times more Potassium, 296 times more Sodium and 4.6 times more Zinc than Frozen Red Sour Cherries.
• Both Canned Kidney Beans and Frozen Red Sour Cherries contain similar levels of Water per seven ounces.
• 7 ounces of Frozen Red Sour Cherries lack sufficient amounts of Calcium and Zinc
• Both Canned All Types Kidney Beans as well as Frozen Red Sour Cherries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 1.8 times more Energy, 1.3 times more Omega 3, 1.3 times more Carbohydrate, 2.7 times more Fiber and 5.7 times more Protein than Frozen Red Sour Cherries.
• While 7 oz of Frozen Red Sour Cherries contain 4.9 times more Sugars than Canned All Types Kidney Beans.
• 7 ounces of Frozen Red Sour Cherries provide inadequate amounts of Energy and Protein
• Both Canned All Types Kidney Beans as well as Frozen Red Sour Cherries provide inadequate amounts of Omega 6 in seven ounces.