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

Macros Ratio

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

Macro Nutrients

	Traditional Pineapple	California Red Kidney Beans	Recommended Dietary Allowance
Energy	6.16% 179kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	NA	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	183% 237g	130g per day for Men 19-50 years
Sugars	45.4% 33g	NA	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	10.6% 7.7g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 18.2g	NA	g per day for Men 19-50 years
Fiber	NA	260% 99g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Traditional Pineapple	California Red 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	25.8% 0.31mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	121% 1.58mg	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	11% 43.7μg	391% 1564μg	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	74.5% 67mg	20% 18mg	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	2.3% 2.78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Traditional Pineapple	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	485% 4.37mg	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	12.4% 0.99mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	275% 6.32mg	173% 3.97mg	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	5.1% 35.7mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	92% 10mg	11mg per day for Men 19-50 years
Water	9.36% 346g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Traditional Raw Pineapple has 3.8 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 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.
• Both Traditional Raw Pineapple as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

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

• Traditional Raw Pineapple has 1.6 times more Manganese and 7.4 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 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.

Comparison of macro-nutrients per 14 ounces:

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