Comparing Nutrients in 7 ounces Cherries, sweet, canned, light syrup pack, solids and liquids VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, light syrup pack, solids and liquids	3%	2%	95%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cherries, sweet, canned, light syrup pack, solids and liquids	California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.6% 133kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	26.4% 34.3g	91% 119g	130g per day for Men 19-50 years
Sugars	43.2% 31.3g	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	7.83% 2.98g	130% 49.4g	38g per day for Men 19-50 years
Protein	2.16% 1.2g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, light syrup pack, solids and liquids	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.04% 0.25mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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% 7.94μg	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	8.16% 7.34mg	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	3.04% 0.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, light syrup pack, solids and liquids	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.8% 18mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	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	8.93% 0.71mg	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	5.18% 0.12mg	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	5.1% 35.7mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	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	0.4% 5.95mg	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	4.37% 162g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, light syrup pack, solids and liquids VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cherries, sweet, canned, light syrup pack, solids and liquids 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 Cherries, sweet, canned, light syrup pack, solids and liquids vs California Red Kidney Beans:

• 7 oz of Raw California Red Kidney Beans contain 25.2 times more Vitamin B1, 5.3 times more Vitamin B2, 5.1 times more Vitamin B3, 6.1 times more Vitamin B5, 13.2 times more Vitamin B6 and 98.5 times more Vitamin B9 than Cherries, sweet, canned, light syrup pack, solids and liquids.
• Both Cherries, sweet, canned, light syrup pack, solids and liquids and California Red Kidney Beans provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Cherries, sweet, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Cherries, sweet, canned, light syrup pack, solids and liquids as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cherries, sweet, canned, light syrup pack, solids and liquids vs California Red Kidney Beans:

• 7 ounces of Cherries, sweet, canned, light syrup pack, solids and liquids have 6.9 times more Water than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 21.7 times more Calcium, 7.6 times more Copper, 26 times more Iron, 17.8 times more Magnesium, 16.7 times more Manganese, 22.5 times more Phosphorus, 10.1 times more Potassium, more Selenium and 25.5 times more Zinc than Cherries, sweet, canned, light syrup pack, solids and liquids.
• 7 ounces of Cherries, sweet, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw California Red Kidney Beans contain 4.9 times more Energy, 3.7 times more Omega 3, 3.5 times more Carbohydrate, 16.6 times more Fiber and 40 times more Protein than Cherries, sweet, canned, light syrup pack, solids and liquids.
• 7 ounces of Cherries, sweet, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Cherries, sweet, canned, light syrup pack, solids and liquids as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.