Comparing Nutrients in 1 kilogram Red Kidney Beans VS Pineapple

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Pineapple	4%	2%	94%

Macro Nutrients

	Red Kidney Beans	Pineapple	Recommended Dietary Allowance
Energy	116% 3370kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	101% 131g	130g per day for Men 19-50 years
Sugars	29% 21g	136% 99g	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	29.2% 21g	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	% 17.3g	g per day for Men 19-50 years
Sucrose	NA	% 60g	g per day for Men 19-50 years
Fiber	400% 152g	37% 14g	38g per day for Men 19-50 years
Protein	402% 225g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Pineapple	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	42.6% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	86% 1.12mg	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	985% 3940μg	45% 180μg	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	50% 45mg	531% 478mg	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	14% 2.1mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Pineapple	Recommended Dietary Allowance
Calcium	83% 830mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	122% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	403% 9.27mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	580% 4060mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	32% 1090mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.18% 118g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Pineapple per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Pineapple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Pineapple:

• 1 kilogram of Red Kidney Beans has 7.7 times more Vitamin B1, 6.7 times more Vitamin B2, 4.2 times more Vitamin B3, 3.7 times more Vitamin B5, 3.5 times more Vitamin B6, 21.9 times more Vitamin B9 and 8 times more Vitamin K than Pineapple.
• While 1 kg of Raw Pineapple contains 10.6 times more Vitamin C than Raw Red Kidney Beans.
• 1 kilogram of Pineapple have insufficient amounts of Vitamin K
• Both Raw Red Kidney Beans as well as Raw Pineapple have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Pineapple:

• 1 kilogram of Red Kidney Beans has 6.4 times more Calcium, 6.4 times more Copper, 23.1 times more Iron, 11.5 times more Magnesium, 50.8 times more Phosphorus, 12.5 times more Potassium, 32 times more Selenium and 23.3 times more Zinc than Pineapple.
• While 1 kg of Raw Pineapple contains 7.3 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pineapple contain similar levels of Manganese per one kilogram.
• 1 kilogram of Pineapple lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 6.7 times more Energy, 21.1 times more Omega 3, 4.7 times more Carbohydrate, 10.9 times more Fiber and 41.7 times more Protein than Pineapple.
• While 1 kg of Raw Pineapple contains 4.7 times more Sugars than Raw Red Kidney Beans.
• 1 kilogram of Pineapple provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Red Kidney Beans as well as Raw Pineapple provide inadequate amounts of Omega 6 in one kilogram.