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

Macros Ratio

	Protein	Fat	Carbs
Frozen Red Sour Cherries	7%	8%	85%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen Red Sour Cherries	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.15% 91kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	91% 119g	130g per day for Men 19-50 years
Sugars	24.7% 18g	NA	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	8.36% 3.18g	130% 49.4g	38g per day for Men 19-50 years
Protein	3.26% 1.83g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Red Sour Cherries	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	9.7% 87.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	60.6% 0.79mg	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	2.5% 9.92μg	195% 782μg	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	3.75% 3.37mg	9.92% 8.93mg	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	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Red Sour Cherries	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	243% 2.2mg	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	13% 1.05mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	4.9% 0.11mg	86.3% 2mg	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	4.54% 31.8mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	4.68% 173g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Red Sour Cherries have more Vitamin A than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 12 times more Vitamin B1, 6.4 times more Vitamin B2, 15 times more Vitamin B3, 4.4 times more Vitamin B5, 5.9 times more Vitamin B6, 78.8 times more Vitamin B9 and 2.6 times more Vitamin C than Frozen Red Sour Cherries.
• 7 ounces of Frozen Red Sour Cherries have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Frozen Red Sour Cherries as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Red Sour Cherries have 7.4 times more Water than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 15 times more Calcium, 12.2 times more Copper, 17.6 times more Iron, 17.8 times more Magnesium, 17.5 times more Manganese, 25.3 times more Phosphorus, 12 times more Potassium, more Selenium and 25.5 times more Zinc than Frozen Red Sour Cherries.
• 7 ounces of Frozen Red Sour Cherries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw California Red Kidney Beans contain 7.2 times more Energy, 1.3 times more Omega 3, 5.4 times more Carbohydrate, 15.6 times more Fiber and 26.5 times more Protein than Frozen Red Sour Cherries.
• 7 ounces of Frozen Red Sour Cherries provide inadequate amounts of Energy and Protein
• Both Frozen Red Sour Cherries as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.