Comparing Nutrients in 7 ounces Strawberries VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Strawberries	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15.2g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	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	6.68% 4.84g	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	% 3.95g	NA	g per day for Men 19-50 years
Sucrose	% 0.93g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	2.37% 1.33g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.96% 0.25mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.26% 0.38μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	36.7% 147μg	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	130% 117mg	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	3.84% 0.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	10% 0.81mg	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	22% 0.51mg	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	6.8% 47.6mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	8.93% 304mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	4.88% 180g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Strawberries VS Boiled Royal Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Strawberries vs Boiled Royal Red Kidney Beans:

• 7 ounces of Strawberries have 49 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 4 times more Vitamin B1, 3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 2.2 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raw Strawberries.
• 7 ounces of Strawberries have insufficient amounts of Vitamin B2
• 7 ounces of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Strawberries as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Strawberries vs Boiled Royal Red Kidney Beans:

• 7 ounces of Strawberries have 1.5 times more Manganese and 1.4 times more Water than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 2.8 times more Calcium, 5.5 times more Copper, 6.8 times more Iron, 3.2 times more Magnesium, 5.9 times more Phosphorus, 2.5 times more Potassium, 3 times more Selenium and 6.4 times more Zinc than Raw Strawberries.
• 7 ounces of Strawberries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Royal Red Kidney Beans contain 3.8 times more Energy, 2.8 times more Carbohydrate, 4.7 times more Fiber and 14.2 times more Protein than Raw Strawberries.
• Both Strawberries and Boiled Royal Red Kidney Beans offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Strawberries provide inadequate amounts of Energy and Protein
• Both Raw Strawberries as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.