Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Green Anjou Pears

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Green Anjou Pears	3%	1%	96%

Macro Nutrients

	Boiled Kidney Beans	Green Anjou Pears	Recommended Dietary Allowance
Energy	43.8% 1270kcal	22.8% 660kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	NA	32g per day for Men 19-50 years
Omega 3	106% 1.7g	NA	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	121% 158g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	134% 97g	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	83.6% 60.6g	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	% 33.3g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	168% 64g	81.6% 31g	38g per day for Men 19-50 years
Protein	155% 86.7g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Green Anjou Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	9.44% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	20% 0.26mg	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	325% 1300μg	22.5% 90μg	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	49% 44mg	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	2% 0.3mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Green Anjou Pears	Recommended Dietary Allowance
Calcium	35% 350mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	85.6% 0.77mg	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	278% 22mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	21% 0.48mg	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	197% 1380mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	18% 669g	22.5% 833g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Green Anjou Pears:

• Boiled All Types Kidney Beans have 16 times more Vitamin B1, 2.6 times more Vitamin B2, 3.8 times more Vitamin B3, 5.1 times more Vitamin B5, 4.6 times more Vitamin B6, 14.4 times more Vitamin B9 and 2 times more Vitamin K than Raw Green Anjou Pears.
• While Raw Green Anjou Pears contain 3.7 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Green Anjou Pears have insufficient amounts of Vitamin A and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Green Anjou Pears:

• Boiled All Types Kidney Beans have 3.2 times more Calcium, 2.8 times more Copper, 9.3 times more Iron, 6 times more Magnesium, 9 times more Manganese, 10.6 times more Phosphorus, 3.2 times more Potassium, more Selenium and 10 times more Zinc than Raw Green Anjou Pears.
• Both Boiled All Types Kidney Beans and Raw Green Anjou Pears have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.9 times more Energy, 1.4 times more Carbohydrate, 2.1 times more Fiber and 19.7 times more Protein than Raw Green Anjou Pears.
• While Raw Green Anjou Pears contain 30.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Green Anjou Pears have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.