Comparing Nutrients in 100 grams Groundcherries VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Groundcherries	13%	11%	76%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Groundcherries	Red Kidney Beans	Recommended Dietary Allowance
Energy	1.83% 53kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	NA	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	NA	1.34% 0.23g	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	47% 61.3g	130g per day for Men 19-50 years
Sugars	NA	2.9% 2.1g	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	NA	40% 15g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Groundcherries	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	4% 36μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Groundcherries	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.9% 9mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	NA	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	NA	33% 138mg	420mg per day for Men 19-50 years
Manganese	NA	48.3% 1.1mg	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	58% 406mg	700mg per day for Men 19-50 years
Potassium	NA	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	NA	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	NA	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	2.3% 85.4g	0.32% 11.8g	3700g per day for Men 19-50 years

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

• Raw Groundcherries have more Vitamin A, 1.3 times more Vitamin B3 and 2.4 times more Vitamin C than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 5.5 times more Vitamin B1 and 5.4 times more Vitamin B2 than Raw Groundcherries.
• Both Raw Groundcherries as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 in 100 g.

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

• Raw Groundcherries have 7.3 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 9.2 times more Calcium, 6.7 times more Iron and 10.2 times more Phosphorus than Raw Groundcherries.

Comparison of macro-nutrients per 100 grams:

• Raw Red Kidney Beans contain 6.4 times more Energy, 1.5 times more Fat, 5.5 times more Carbohydrate and 11.9 times more Protein than Raw Groundcherries.
• Both Raw Groundcherries as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.