Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Traditional Pineapple

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Traditional Pineapple	4%	2%	94%

Macro Nutrients

	Boiled California Red Kidney Beans	Traditional Pineapple	Recommended Dietary Allowance
Energy	17% 492kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	NA	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	36% 47g	130g per day for Men 19-50 years
Sugars	NA	45.4% 33g	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	10.6% 7.7g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 18.2g	g per day for Men 19-50 years
Fiber	97% 37g	NA	38g per day for Men 19-50 years
Protein	64.7% 36.2g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Traditional Pineapple	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	32.4% 0.42mg	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	73.4% 294μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	74.5% 67mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Traditional Pineapple	Recommended Dietary Allowance
Calcium	26% 262mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	35.7% 0.32mg	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	148% 12mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	275% 6.32mg	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	77.7% 544mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	7.18% 266g	9.36% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Traditional Pineapple per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Traditional Pineapple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Traditional Pineapple:

• 14 ounces of Boiled California Red Kidney Beans have 1.7 times more Vitamin B1, 2.1 times more Vitamin B2 and 6.7 times more Vitamin B9 than Traditional Pineapple.
• While 14 oz of Traditional Raw Pineapple contain 14.1 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Traditional Pineapple provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Traditional Raw Pineapple have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Traditional Pineapple:

• 14 ounces of Boiled California Red Kidney Beans have 5.1 times more Calcium, 3.6 times more Copper, 11.9 times more Iron, 4 times more Magnesium, 15.2 times more Phosphorus, 3.4 times more Potassium, more Selenium and 10.8 times more Zinc than Traditional Pineapple.
• While 14 oz of Traditional Raw Pineapple contain 5 times more Manganese and 1.3 times more Water than Boiled California Red Kidney Beans.
• 14 ounces of Traditional Pineapple lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 2.8 times more Energy, 1.9 times more Carbohydrate and 16.6 times more Protein than Traditional Pineapple.
• 14 ounces of Traditional Pineapple provide inadequate amounts of Energy and Protein