Comparing Nutrients in 100 grams Groundcherries VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Groundcherries	13%	11%	76%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Groundcherries	Canned Kidney Beans	Recommended Dietary Allowance
Energy	1.83% 53kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	NA	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	11% 14.5g	130g per day for Men 19-50 years
Sugars	NA	2.55% 1.85g	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	% 1.85g	g per day for Men 19-50 years
Fiber	NA	11.3% 4.3g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Groundcherries	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	4% 36μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.7% 0.074mg	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	NA	9% 36μg	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	12.2% 11mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Groundcherries	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0.9% 9mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	NA	15% 0.14mg	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	12.5% 1mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	NA	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	NA	7.3% 0.17mg	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	5.7% 40mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	NA	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	NA	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	NA	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	NA	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	2.3% 85.4g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Groundcherries vs Canned Kidney Beans:

• Raw Groundcherries have 6.8 times more Vitamin B3 and 9.2 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Vitamin B2 than Raw Groundcherries.
• Both Raw Groundcherries and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 100 g.
• Both Raw Groundcherries as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Groundcherries vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 3.8 times more Calcium and 2.3 times more Phosphorus than Raw Groundcherries.
• Both Raw Groundcherries and Canned All Types Kidney Beans have similar amounts of Iron and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned All Types Kidney Beans contain 1.6 times more Energy, 1.3 times more Carbohydrate and 2.7 times more Protein than Raw Groundcherries.
• Both Raw Groundcherries as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.