Comparing Nutrients in 14 ounces Pineapple VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Pineapple	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	6.84% 198kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	69.6% 90g	130g per day for Men 19-50 years
Sugars	54% 39g	1.75% 1.27g	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	11.6% 8.4g	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	% 6.87g	NA	g per day for Men 19-50 years
Sucrose	% 23.8g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	67% 25.4g	38g per day for Men 19-50 years
Protein	3.83% 2.14g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	36.6% 0.48mg	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	18% 71.4μg	129% 516μg	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	211% 190mg	5.3% 4.76mg	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	0.53% 0.079mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	95% 0.86mg	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	14.4% 1.15mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	160% 3.68mg	74.2% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.54% 31.8mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	9.23% 341g	7.2% 266g	3700g per day for Men 19-50 years

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

• Raw Pineapple has 39.8 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Vitamin B1, 1.8 times more Vitamin B2, 7.2 times more Vitamin B9 and 12 times more Vitamin K than Raw Pineapple.
• Both Raw Pineapple and Boiled All Types Kidney Beans have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Pineapple as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Raw Pineapple has 2.2 times more Manganese and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Calcium, 2 times more Copper, 7.7 times more Iron, 3.5 times more Magnesium, 17.3 times more Phosphorus, 3.7 times more Potassium, 11 times more Selenium and 8.3 times more Zinc than Raw Pineapple.

Comparison of macro-nutrients per 14 ounces:

• Raw Pineapple has 30.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Energy, 10 times more Omega 3, 1.7 times more Carbohydrate, 4.6 times more Fiber and 16.1 times more Protein than Raw Pineapple.
• Both Raw Pineapple as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.