Comparing Nutrients in 500 calories California Red Kidney BeansVS Red Sour Cherries

Weight per 500 calories

California Red Kidney Beans

152g

Red Sour Cherries

1000g

California Red Kidney Beans have 6.6 times more energy per 100g than Red Sour Cherries. It has high energy density when compared to other foods. Raw Red Sour Cherries having low energy density.

Which food has more nutrients per 500 calories - California Red Kidney Beans or Red Sour Cherries?

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Red Sour Cherries

88%

500 kcal ▼

Macro Nutrients

California Red Kidney Beansvs Red Sour Cherries

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.39%0.38g

Fat

3.1%3g

0.38 gvs3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.17%0.055g

Saturated Fat

2.13%0.68g

0.055 gvs0.68 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.95%0.13g

Omega 3

27.5%0.44g

0.13 gvs0.44 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.48%0.082g

Omega 6

2.7%0.46g

0.082 gvs0.46 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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69.7%91g

Carbohydrate

94%122g

91 gvs122 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

117%85g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs85 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

48.4%35g

≤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]

NA gvs35 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%41.8g

NA gvs41.8 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%8g

NA gvs8 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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99%37.7g

Fiber

42%16g

37.7 gvs16 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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66%37g

Protein

18%10g

37 gvs10 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

California Red Kidney Beansvs Red Sour Cherries

0%0μg

Vitamin A

71%640μg

RAE, retinol activity equivalents

0 μgvs640 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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66.8%0.8mg

Vitamin B1

25%0.3mg

Thiamine

0.8 mgvs0.3 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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25.5%0.33mg

Vitamin B2

30.8%0.4mg

Riboflavin

0.33 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19.5%3.12mg

Vitamin B3

25%4mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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23.6%1.2mg

Vitamin B5

28.6%1.43mg

Pantothenic acid

1.2 mgvs1.43 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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46.3%0.6mg

Vitamin B6

34%0.44mg

Pyridoxine

0.6 mgvs0.44 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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149%597μg

Vitamin B9

20%80μg

Folates and Folic Acid

597 μgvs80 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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7.58%6.8mg

Vitamin C

111%100mg

Ascorbic acid

6.8 mgvs100 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

4.67%0.7mg

Tocopherols and Tocotrienols

NA mgvs0.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

17.5%21μg

Phytomenadione or phylloquinone

NA μgvs21 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

California Red Kidney Beansvs Red Sour Cherries

29.5%295mg

Calcium

16%160mg

295 mgvs160 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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185%1.67mg

Copper

116%1.04mg

1.67 mgvs1.04 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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177%14mg

Iron

40%3.2mg

14 mgvs3.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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57.7%242mg

Magnesium

21.4%90mg

242 mgvs90 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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66%1.5mg

Manganese

48.7%1.12mg

1.5 mgvs1.12 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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87.7%614mg

Phosphorus

21.4%150mg

614 mgvs150 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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66.4%2258mg

Potassium

51%1730mg

2258 mgvs1730 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.8%4.85μg

Selenium

0%0μg

4.85 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.1%16.7mg

Sodium

2%30mg

16.7 mgvs30 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35%3.86mg

Zinc

9.1%1mg

3.86 mgvs1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.48%18g

Water

23.3%861g

18 gvs861 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Red Sour Cherries:

Raw California Red Kidney Beans have 2.7 times more Vitamin B1, 1.4 times more Vitamin B6 and 7.5 times more Vitamin B9 than Raw Red Sour Cherries.
While Raw Red Sour Cherries contain more Vitamin A, 1.3 times more Vitamin B3 and 14.7 times more Vitamin C than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Raw Red Sour Cherries have similar amounts of Vitamin B2 and Vitamin B5 per 500 kcal.
Both Raw California Red Kidney Beans as well as Raw Red Sour Cherries have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for California Red Kidney Beans vs Red Sour Cherries:

Raw California Red Kidney Beans have 1.8 times more Calcium, 1.6 times more Copper, 4.4 times more Iron, 2.7 times more Magnesium, 1.4 times more Manganese, 4.1 times more Phosphorus, 1.3 times more Potassium, more Selenium and 3.9 times more Zinc than Raw Red Sour Cherries.
While Raw Red Sour Cherries contain 48.4 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 500 calories:

Raw California Red Kidney Beans have 2.4 times more Fiber and 3.7 times more Protein than Raw Red Sour Cherries.
While Raw Red Sour Cherries contain 3.5 times more Omega 3 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Raw Red Sour Cherries have similar amounts of Energy per 500 kcal.
Both Raw California Red Kidney Beans as well as Raw Red Sour Cherries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

California Red Kidney BeansVS Boiled California Red Kidney BeansRed Sour CherriesVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Cherries, sour, red, canned, water pack, solids and liquidsRed Sour CherriesVS Cherries, sour, red, canned, water pack, solids and liquids

Compare Foods

Comparing Nutrients in 500 calories California Red Kidney BeansVS Red Sour Cherries

Weight per 500 calories

Which food has more nutrients per 500 calories - California Red Kidney Beans or Red Sour Cherries?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: