Comparing Nutrients in 7 ounces Cherries, tart, dried, sweetened VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cherries, tart, dried, sweetened	Canned Kidney Beans	Recommended Dietary Allowance
Energy	22.8% 661kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	22% 28.8g	130g per day for Men 19-50 years
Sugars	184% 133g	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	13% 4.96g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	31% 280μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.8% 1.72mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	11.3% 0.15mg	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	5.46% 22μg	18% 71.4μg	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	42.6% 38.3mg	2.65% 2.4mg	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	2.25% 0.34mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	29.8% 0.27mg	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	17% 1.35mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	NA	14.5% 0.33mg	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	10.2% 71.4mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	22% 746mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.89% 33g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cherries, tart, dried, sweetened vs Canned Kidney Beans:

• Cherries, tart, dried, sweetened have 2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B6, 16.1 times more Vitamin C, 8.5 times more Vitamin E and 1.2 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Vitamin B1 and 3.3 times more Vitamin B9 than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cherries, tart, dried, sweetened vs Canned Kidney Beans:

• Cherries, tart, dried, sweetened have 1.7 times more Copper and 1.6 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Iron, 2.5 times more Phosphorus, 2.3 times more Selenium, 22.8 times more Sodium, 1.8 times more Zinc and 4.7 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Canned All Types Kidney Beans have similar amounts of Calcium and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cherries, tart, dried, sweetened have 4 times more Energy, 5.5 times more Carbohydrate and 36.3 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Fiber and 4.2 times more Protein than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Canned All Types Kidney Beans have similar amounts of Omega 3 per 7 oz.
• Both Cherries, tart, dried, sweetened as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.