Comparing Nutrients in 1 kilogram Pears VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pears	2%	2%	96%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pears	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	19.7% 570kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	172% 224g	130g per day for Men 19-50 years
Sugars	134% 98g	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	88.6% 64.2g	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	% 26g	NA	g per day for Men 19-50 years
Sucrose	% 7.1g	NA	g per day for Men 19-50 years
Fiber	81.6% 31g	245% 93g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Pears	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	80% 1.04mg	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	185% 740μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9% 90mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	321% 2.9mg	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	373% 30mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	138% 3.18mg	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	196% 1370mg	700mg per day for Men 19-50 years
Potassium	34% 1160mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	22.7% 840g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Pears VS Boiled California Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Pears vs Boiled California Red Kidney Beans:

• 1 kilogram of Pears has 3.6 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 10.8 times more Vitamin B1, 2.4 times more Vitamin B2, 3.4 times more Vitamin B3, 4.5 times more Vitamin B5, 3.6 times more Vitamin B6 and 10.6 times more Vitamin B9 than Raw Pears.
• 1 kilogram of Pears have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Pears as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pears vs Boiled California Red Kidney Beans:

• 1 kilogram of Pears has 1.3 times more Water than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 7.3 times more Calcium, 3.5 times more Copper, 16.6 times more Iron, 6.9 times more Magnesium, 6.6 times more Manganese, 11.4 times more Phosphorus, 3.6 times more Potassium, 12 times more Selenium and 8.6 times more Zinc than Raw Pears.
• 1 kilogram of Pears lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled California Red Kidney Beans contains 2.2 times more Energy, 32 times more Omega 3, 1.5 times more Carbohydrate, 3 times more Fiber and 25.4 times more Protein than Raw Pears.
• 1 kilogram of Pears provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Pears as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.