Comparing Nutrients in 1 kilogram Bartlett Pears VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bartlett Pears	2%	2%	96%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Bartlett Pears	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	21.7% 630kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	NA	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	175% 228g	130g per day for Men 19-50 years
Sugars	134% 97g	4.4% 3.2g	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	93% 67.6g	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	% 25g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	81.6% 31g	168% 64g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Bartlett Pears	Boiled 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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.64mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	92% 1.2mg	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	15% 60μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	49% 44mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8% 1.2mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.7% 38μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bartlett Pears	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	9% 90mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	240% 2.16mg	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	23.8% 1.9mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	187% 4.3mg	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	15.7% 110mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	91% 10mg	11mg per day for Men 19-50 years
Water	22.7% 841g	18% 669g	3700g per day for Men 19-50 years

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

• Raw Bartlett Pears have 3.7 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 13.3 times more Vitamin B1, 2.2 times more Vitamin B2, 3.5 times more Vitamin B3, 5.2 times more Vitamin B5, 4.6 times more Vitamin B6, 21.7 times more Vitamin B9 and 2.2 times more Vitamin K than Raw Bartlett Pears.
• Both Raw Bartlett Pears as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin E in 1 kg.

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

• Raw Bartlett Pears have 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.9 times more Calcium, 2.8 times more Copper, 11.7 times more Iron, 7 times more Magnesium, 11.6 times more Manganese, 12.5 times more Phosphorus, 4 times more Potassium, 11 times more Selenium and 12.5 times more Zinc than Raw Bartlett Pears.

Comparison of macro-nutrients per 1 kilogram:

• Raw Bartlett Pears have 30.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Energy, 1.5 times more Carbohydrate, 2.1 times more Fiber and 22.2 times more Protein than Raw Bartlett Pears.
• Both Raw Bartlett Pears as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.