Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Extra Sweet Pineapple

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Extra Sweet Pineapple	4%	2%	94%

Macro Nutrients

	Canned Kidney Beans	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	29% 840kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	NA	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	NA	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	104% 135g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	142% 103g	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	0% 0g	29.7% 21.5g	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	% 0g	% 17g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 64.7g	g per day for Men 19-50 years
Fiber	113% 43g	37% 14g	38g per day for Men 19-50 years
Protein	93% 52.2g	9.46% 5.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	43.4% 2.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	87.7% 1.14mg	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	90% 360μg	47.5% 190μg	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	13.3% 12mg	627% 564mg	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	1.33% 0.2mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	34% 340mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	126% 1.13mg	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	146% 11.7mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	356% 8.2mg	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	129% 900mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	21% 780g	23% 857g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Extra Sweet Pineapple:

• Canned All Types Kidney Beans have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B9 and 5.9 times more Vitamin K than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 1.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 47 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Extra Sweet Pineapple have similar amounts of Vitamin B3 per 1 kg.
• Both Canned All Types Kidney Beans as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Extra Sweet Pineapple:

• Canned All Types Kidney Beans have 2.6 times more Calcium, 4.2 times more Iron, 2.3 times more Magnesium, 11.3 times more Phosphorus, 2.2 times more Potassium, 9 times more Selenium, 296 times more Sodium and 3.8 times more Zinc than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 4.9 times more Manganese than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Extra Sweet Pineapple have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 1.6 times more Energy, 3.1 times more Fiber and 9.8 times more Protein than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 5.6 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Extra Sweet Pineapple have similar amounts of Carbohydrate per 1 kg.
• Both Canned All Types Kidney Beans as well as Raw Extra Sweet Pineapple have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.