Comparing Nutrients in 100 grams Canned Red Kidney Beans with Liquids VS Strawberries

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Strawberries	7%	7%	86%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Strawberries	Recommended Dietary Allowance
Energy	2.8% 81kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	5.9% 7.68g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	6.74% 4.9g	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	0% 0g	3.37% 2.44g	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	% 0g	% 2g	g per day for Men 19-50 years
Sucrose	% 1.85g	% 0.47g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	5.26% 2g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	1.2% 0.67g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Strawberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.49mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	2.5% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0.63% 0.19μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.75% 23μg	6% 24μg	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	0.89% 0.8mg	65.3% 58.8mg	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	0.13% 0.02mg	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	1.83% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Strawberries	Recommended Dietary Allowance
Calcium	2.9% 29mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	5.33% 0.048mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.4μg	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	15.6% 1.25mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	16.8% 0.39mg	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	15% 106mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	17% 256mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Strawberries per 100 g

Compare the macro and micronutrient content in 100 g of Canned Red Kidney Beans with Liquids versus 100 g of Strawberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Red Kidney Beans with Liquids vs Strawberries:

• 100 grams of Canned Red Kidney Beans with Liquids have 4.4 times more Vitamin B1, 3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.9 times more Vitamin K than Strawberries.
• While 100 g of Raw Strawberries contain 73.5 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Strawberries provide similar amounts of Vitamin B5 and Vitamin B9 per 100 grams.
• 100 grams of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• 100 grams of Strawberries have insufficient amounts of Vitamin B2 and Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Strawberries have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Canned Red Kidney Beans with Liquids vs Strawberries:

• 100 grams of Canned Red Kidney Beans with Liquids have 1.8 times more Calcium, 3.1 times more Copper, 3 times more Iron, 2.3 times more Magnesium, 4.4 times more Phosphorus, 1.7 times more Potassium, 2.8 times more Selenium, 256 times more Sodium and 4.4 times more Zinc than Strawberries.
• While 100 g of Raw Strawberries contain 1.3 times more Manganese than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Strawberries contain similar levels of Water per 100 grams.
• 100 grams of Strawberries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Red Kidney Beans with Liquids have 2.5 times more Energy, 1.9 times more Carbohydrate, 2.2 times more Fiber and 7.8 times more Protein than Strawberries.
• While 100 g of Raw Strawberries contain 1.3 times more Omega 3, 2.6 times more Sugars and more Fructose than Canned Red Kidney Beans Solids and Liquids.
• 100 grams of Strawberries provide inadequate amounts of Energy and Protein
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Strawberries provide inadequate amounts of Omega 6 in 100 grams.