Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Sweetened Frozen Strawberries

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Sweetened Frozen Strawberries	2%	1%	97%

Macro Nutrients

	Boiled California Red Kidney Beans	Sweetened Frozen Strawberries	Recommended Dietary Allowance
Energy	8.5% 246kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.043% 0.014g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	39.6% 51.4g	130g per day for Men 19-50 years
Sugars	NA	65.7% 47.6g	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	48.6% 18.5g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	32.4% 18g	1.88% 1.05g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Sweetened Frozen Strawberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	4.97% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	4.58% 0.06mg	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	36.7% 147μg	7.44% 29.8μg	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	91% 82mg	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	3.04% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Sweetened Frozen Strawberries	Recommended Dietary Allowance
Calcium	13% 131mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	4.4% 0.04mg	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	74% 5.9mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	21.6% 0.5mg	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	39% 272mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.92% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Sweetened Frozen Strawberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Sweetened Frozen Strawberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Sweetened Frozen Strawberries:

• 7 ounces of Boiled California Red Kidney Beans have 8.1 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 3.5 times more Vitamin B6 and 4.9 times more Vitamin B9 than Sweetened Frozen Strawberries.
• While 7 oz of Sliced Sweetened Frozen Strawberries contain 34.5 times more Vitamin C than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of Sweetened Frozen Strawberries have insufficient amounts of Vitamin B1
• Both Boiled California Red Kidney Beans as well as Sliced Sweetened Frozen Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Sweetened Frozen Strawberries:

• 7 ounces of Boiled California Red Kidney Beans have 6 times more Calcium, 14.5 times more Copper, 5.1 times more Iron, 6.9 times more Magnesium, 1.3 times more Manganese, 10.5 times more Phosphorus, 4.3 times more Potassium, 1.7 times more Selenium and 14.3 times more Zinc than Sweetened Frozen Strawberries.
• 7 ounces of Sweetened Frozen Strawberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.3 times more Energy, 4.9 times more Fiber and 17.2 times more Protein than Sweetened Frozen Strawberries.
• Both Boiled California Red Kidney Beans and Sweetened Frozen Strawberries offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Sweetened Frozen Strawberries provide inadequate amounts of Omega 3 and Protein
• Both Boiled California Red Kidney Beans as well as Sliced Sweetened Frozen Strawberries provide inadequate amounts of Omega 6 in seven ounces.