Comparing Nutrients in 14 ounces California Red Kidney Beans VS Pina Colada

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pina Colada	2%	15%	83%

Macro Nutrients

	California Red Kidney Beans	Pina Colada	Recommended Dietary Allowance
Energy	45% 1310kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	7.7% 7.46g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	20.3% 6.5g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	69% 90g	130g per day for Men 19-50 years
Sugars	NA	122% 88.6g	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	260% 99g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	173% 97g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	California 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	175% 2.1mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	2.93% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	13.7% 0.18mg	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	391% 1564μg	12% 47.6μg	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	20% 18mg	21.6% 19.4mg	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	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pina Colada	Recommended Dietary Allowance
Calcium	77.4% 774mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	35% 0.31mg	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	464% 37mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	91% 2.1mg	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	230% 1607mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	6.97% 258g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Pina Colada:

• Raw California Red Kidney Beans have 18.2 times more Vitamin B1, 12.9 times more Vitamin B2, 17.5 times more Vitamin B3, 12.8 times more Vitamin B5, 8.8 times more Vitamin B6 and 32.8 times more Vitamin B9 than Pina Colada.
• Both Raw California Red Kidney Beans and Pina Colada have similar amounts of Vitamin C per 14 oz.
• Both Raw California Red Kidney Beans as well as Pina Colada have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Pina Colada:

• Raw California Red Kidney Beans have 24.4 times more Calcium, 13.9 times more Copper, 44.5 times more Iron, 20 times more Magnesium, 1.9 times more Manganese, 57.9 times more Phosphorus, 21 times more Potassium, 4.6 times more Selenium and 19.6 times more Zinc than Pina Colada.
• While Pina Colada contains 5.5 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 1.9 times more Energy, 16.8 times more Omega 3, 2.6 times more Carbohydrate, 83 times more Fiber and 58 times more Protein than Pina Colada.
• While Pina Colada contains 7.5 times more Fat and 45.4 times more Saturated Fat than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Pina Colada have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.