Comparing Nutrients in 1 kilogram Pears VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pears	2%	2%	96%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Pears	Canned Kidney Beans	Recommended Dietary Allowance
Energy	19.7% 570kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	112% 145g	130g per day for Men 19-50 years
Sugars	134% 98g	25.5% 18.5g	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	88.6% 64.2g	0% 0g	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	% 26g	% 0g	g per day for Men 19-50 years
Sucrose	% 7.1g	% 18.5g	g per day for Men 19-50 years
Fiber	81.6% 31g	113% 43g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Pears	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	57% 0.74mg	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	17.5% 70μg	90% 360μg	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	47.8% 43mg	13.3% 12mg	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	8% 1.2mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	9% 90mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	150% 1.35mg	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	22.5% 1.8mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	73% 1.68mg	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	17% 120mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	34% 1160mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	22.7% 840g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pears vs Canned Kidney Beans:

• Raw Pears have 3.6 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 9.7 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B3, 2.8 times more Vitamin B5, 2.6 times more Vitamin B6 and 5.1 times more Vitamin B9 than Raw Pears.
• Both Raw Pears and Canned All Types Kidney Beans have similar amounts of Vitamin K per 1 kg.
• Both Raw Pears as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Pears vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 3.8 times more Calcium, 1.6 times more Copper, 6.5 times more Iron, 3.9 times more Magnesium, 3.5 times more Manganese, 7.5 times more Phosphorus, 2 times more Potassium, 9 times more Selenium, 296 times more Sodium and 4.6 times more Zinc than Raw Pears.
• Both Raw Pears and Canned All Types Kidney Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Pears have 5.3 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Energy, 82 times more Omega 3, 1.4 times more Fiber and 14.5 times more Protein than Raw Pears.
• Both Raw Pears and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Raw Pears as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.