Comparing Nutrients in 1 pound Boiled Kidney Beans VS Green Anjou Pears

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Green Anjou Pears	3%	1%	96%

Macro Nutrients

	Boiled Kidney Beans	Green Anjou Pears	Recommended Dietary Allowance
Energy	20% 576kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	NA	32g per day for Men 19-50 years
Omega 3	48% 0.77g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	55% 71.6g	130g per day for Men 19-50 years
Sugars	2% 1.45g	61% 44g	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	38% 27.5g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	76.4% 29g	37% 14g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	3.56% 2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Green Anjou Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	4.3% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	9.07% 0.12mg	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	147% 590μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	22% 20mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Green Anjou Pears	Recommended Dietary Allowance
Calcium	16% 159mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	39% 0.35mg	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	126% 10mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	9.47% 0.22mg	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	89.4% 626mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	8.2% 304g	10.2% 378g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Green Anjou Pears:

• Boiled All Types Kidney Beans have 16 times more Vitamin B1, 2.6 times more Vitamin B2, 3.8 times more Vitamin B3, 5.1 times more Vitamin B5, 4.6 times more Vitamin B6, 14.4 times more Vitamin B9 and 2 times more Vitamin K than Raw Green Anjou Pears.
• While Raw Green Anjou Pears contain 3.7 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Green Anjou Pears have insufficient amounts of Vitamin A and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Green Anjou Pears:

• Boiled All Types Kidney Beans have 3.2 times more Calcium, 2.8 times more Copper, 9.3 times more Iron, 6 times more Magnesium, 9 times more Manganese, 10.6 times more Phosphorus, 3.2 times more Potassium, more Selenium and 10 times more Zinc than Raw Green Anjou Pears.
• Both Boiled All Types Kidney Beans and Raw Green Anjou Pears have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 1.9 times more Energy, 1.4 times more Carbohydrate, 2.1 times more Fiber and 19.7 times more Protein than Raw Green Anjou Pears.
• While Raw Green Anjou Pears contain 30.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Green Anjou Pears have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.