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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Traditional Pineapple	Recommended Dietary Allowance
Energy	45% 1310kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	21% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	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	260% 99g	NA	38g per day for Men 19-50 years
Protein	173% 97g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	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	175% 2.1mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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

	California Red Kidney Beans	Traditional Pineapple	Recommended Dietary Allowance
Calcium	77.4% 774mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	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	464% 37mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	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	230% 1607mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	9.36% 346g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 6.8 times more Vitamin B1, 7.6 times more Vitamin B2, 4.4 times more Vitamin B3, 4 times more Vitamin B5, 3.7 times more Vitamin B6 and 35.8 times more Vitamin B9 than Traditional Raw Pineapple.
• While Traditional Raw Pineapple contains 3.8 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Traditional Raw Pineapple have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

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

• Raw California Red Kidney Beans have 15 times more Calcium, 13.6 times more Copper, 37.4 times more Iron, 13.3 times more Magnesium, 45 times more Phosphorus, 11.9 times more Potassium, more Selenium and 31.9 times more Zinc than Traditional Raw Pineapple.
• While Traditional Raw Pineapple contains 1.6 times more Manganese and 7.4 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 7.3 times more Energy, 5.1 times more Carbohydrate and 44.3 times more Protein than Traditional Raw Pineapple.
• Both Raw California Red Kidney Beans as well as Traditional Raw Pineapple have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.