Comparing Nutrients in 100 calories Green Anjou Pears VS Boiled Red Kidney Beans

Weight per 100 calories

• Green Anjou Pears: 152g
• Boiled Red Kidney Beans: 78.7g

Boiled Red Kidney Beans have 1.9 times more energy per unit of mass than Raw Green Anjou Pears, which is average in comparison to other foods. Green Anjou Pears having low energy density.

Discover which food has more nutrients per 100 calories - Green Anjou Pears or Boiled Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Green Anjou Pears	3%	1%	96%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Green Anjou Pears	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	NA	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	NA	8.27% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.5% 0.084g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	14% 18g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	0.35% 0.25g	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	12.7% 9.2g	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	% 5.05g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	12.4% 4.7g	15.3% 5.83g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Green Anjou Pears	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.17% 1.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.26% 0.015mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.56% 0.033mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.43% 0.23mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	3.46% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.03% 0.039mg	7.27% 0.094mg	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	3.4% 13.6μg	25.6% 102μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.4% 6.67mg	1.05% 0.94mg	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	1.2% 0.18mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.43% 6.5μg	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Anjou Pears	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.67% 16.7mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	21% 0.19mg	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	4.55% 0.36mg	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	2.53% 10.6mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	3.16% 0.073mg	16.3% 0.38mg	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	2.8% 19.7mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	5.66% 192mg	9.33% 317mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.7% 0.94μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	0.1% 1.57mg	1500mg per day for Men 19-50 years
Zinc	1.38% 0.15mg	7.66% 0.84mg	11mg per day for Men 19-50 years
Water	3.4% 126g	1.42% 52.7g	3700g per day for Men 19-50 years

Green Anjou Pears VS Boiled Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Green Anjou Pears or Boiled Red Kidney Beans?

Lets compare vitamin content per 100 calories of Green Anjou Pears vs Boiled Red Kidney Beans:

• 100 calories of Green Anjou Pears have 7.1 times more Vitamin C than Boiled Red Kidney Beans.
• While 100 kcal of Boiled Red Kidney Beans contain 8.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6 and 7.5 times more Vitamin B9 than Raw Green Anjou Pears.
• Both Green Anjou Pears and Boiled Red Kidney Beans provide similar amounts of Vitamin K per 100 calories.
• 100 calories of Green Anjou Pears have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• 100 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Green Anjou Pears as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Green Anjou Pears vs Boiled Red Kidney Beans:

• 100 calories of Green Anjou Pears have 2.4 times more Water than Boiled Red Kidney Beans.
• While 100 kcal of Boiled Red Kidney Beans contain 1.3 times more Calcium, 1.6 times more Copper, 6.4 times more Iron, 3.3 times more Magnesium, 5.2 times more Manganese, 5.7 times more Phosphorus, 1.6 times more Potassium and 5.6 times more Zinc than Raw Green Anjou Pears.
• 100 calories of Green Anjou Pears lack sufficient amounts of Calcium and Zinc
• Both Raw Green Anjou Pears as well as Boiled Red Kidney Beans lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Green Anjou Pears have 1.3 times more Carbohydrate and 58.5 times more Sugars than Boiled Red Kidney Beans.
• While 100 kcal of Boiled Red Kidney Beans contain 10.2 times more Protein than Raw Green Anjou Pears.
• Both Green Anjou Pears and Boiled Red Kidney Beans offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Green Anjou Pears provide inadequate amounts of Protein