Comparing Nutrients in 100 calories Boiled Red Kidney Beans VS Pina Colada

Weight per 100 calories

• Boiled Red Kidney Beans: 78.7g
• Pina Colada: 57.5g

Pina Colada has 1.4 times more energy per unit of mass than Boiled Red Kidney Beans, which is above average in comparison to other foods. Boiled Red Kidney Beans having average energy density.

Discover which food has more nutrients per 100 calories - Boiled Red Kidney Beans or Pina Colada?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Pina Colada	2%	15%	83%

Macro Nutrients

	Boiled Red Kidney Beans	Pina Colada	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	1.1% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	2.94% 0.94g	32g per day for Men 19-50 years
Omega 3	8.27% 0.13g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.084g	0.091% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	10% 13g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	17.7% 13g	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	15.3% 5.83g	0.45% 0.17g	38g per day for Men 19-50 years
Protein	12% 6.83g	0.43% 0.24g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Pina Colada	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	0.75% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	0.42% 0.068mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	0.7% 0.035mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	2% 0.026mg	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	25.6% 102μg	1.72% 6.9μg	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	1.05% 0.94mg	3.13% 2.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.16% 0.024mg	0.077% 0.011mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	0.048% 0.057μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Pina Colada	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.46% 4.6mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	5.04% 0.045mg	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	29% 2.3mg	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	1.1% 4.6mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	13% 0.3mg	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	16% 112mg	0.57% 4.02mg	700mg per day for Men 19-50 years
Potassium	9.33% 317mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.94μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.57mg	0.23% 3.45mg	1500mg per day for Men 19-50 years
Zinc	7.66% 0.84mg	0.68% 0.075mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	1% 37.4g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Pina Colada Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Red Kidney Beans or Pina Colada?

Lets compare vitamin content per 100 calories of Boiled Red Kidney Beans vs Pina Colada:

• 100 calories of Boiled Red Kidney Beans have 7.6 times more Vitamin B1, 4.7 times more Vitamin B2, 6.7 times more Vitamin B3, 4.9 times more Vitamin B5, 3.7 times more Vitamin B6, 14.8 times more Vitamin B9 and 115.1 times more Vitamin K than Pina Colada.
• While 100 kcal of Pina Colada contain 3 times more Vitamin C than Boiled Red Kidney Beans.
• 100 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• 100 calories of Pina Colada have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Boiled Red Kidney Beans as well as Pina Colada have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Boiled Red Kidney Beans vs Pina Colada:

• 100 calories of Boiled Red Kidney Beans have 4.8 times more Calcium, 4.2 times more Copper, 19.2 times more Iron, 7.7 times more Magnesium, 1.2 times more Manganese, 27.8 times more Phosphorus, 7.8 times more Potassium and 11.3 times more Zinc than Pina Colada.
• 100 calories of Pina Colada lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Boiled Red Kidney Beans as well as Pina Colada lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Red Kidney Beans have 46 times more Omega 3, 1.4 times more Carbohydrate, 33.8 times more Fiber and 28.3 times more Protein than Pina Colada.
• While 100 kcal of Pina Colada contain 16.6 times more Saturated Fat and 50.9 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pina Colada offer comparable quantities of Energy per 100 calories.
• 100 calories of Pina Colada provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled Red Kidney Beans as well as Pina Colada provide inadequate amounts of Omega 6 in 100 calories.