Comparing Nutrients in 1 kilogram Extra Sweet Pineapple VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Extra Sweet Pineapple	4%	2%	94%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Extra Sweet Pineapple	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.6% 510kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	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	104% 135g	175% 228g	130g per day for Men 19-50 years
Sugars	142% 103g	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	29.7% 21.5g	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 64.7g	NA	g per day for Men 19-50 years
Fiber	37% 14g	168% 64g	38g per day for Men 19-50 years
Protein	9.46% 5.3g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.4% 2.17mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	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	47.5% 190μg	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	627% 564mg	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	1.33% 0.2mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	13% 130mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	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	35% 2.8mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	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	11.4% 80mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	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	11% 1.2mg	91% 10mg	11mg per day for Men 19-50 years
Water	23% 857g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Extra Sweet Pineapple vs Boiled Kidney Beans:

• Raw Extra Sweet Pineapple has 47 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Vitamin B1, 1.8 times more Vitamin B2, 6.8 times more Vitamin B9 and 12 times more Vitamin K than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Boiled All Types Kidney Beans have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Extra Sweet Pineapple as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Extra Sweet Pineapple vs Boiled Kidney Beans:

• Raw Extra Sweet Pineapple has 1.9 times more Manganese and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Calcium, 1.9 times more Copper, 7.9 times more Iron, 3.5 times more Magnesium, 17.3 times more Phosphorus, 3.8 times more Potassium, 11 times more Selenium and 8.3 times more Zinc than Raw Extra Sweet Pineapple.

Comparison of macro-nutrients per 1 kilogram:

• Raw Extra Sweet Pineapple has 32.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Energy, 1.7 times more Carbohydrate, 4.6 times more Fiber and 16.4 times more Protein than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.