Comparing Nutrients in 300 calories Canned Kidney Beans VS Asian Pears

Weight per 300 calories

• Canned Kidney Beans: 357g
• Asian Pears: 714g

Canned Kidney Beans have 2 times more energy per 100g than Asian Pears. It has average energy density when compared to other foods. Raw Asian Pears having low energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Asian Pears?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Asian Pears	4%	4%	92%

Macro Nutrients

	Canned Kidney Beans	Asian Pears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	0.45% 0.007g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	2.27% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	58.5% 76g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	69.5% 50.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.4g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Asian Pears	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	5.36% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	9.78% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	12% 0.16mg	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	32% 129μg	14.3% 57μg	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	4.76% 4.3mg	30% 27mg	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	0.48% 0.071mg	5.7% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	26.8% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Asian Pears	Recommended Dietary Allowance
Calcium	12% 121mg	2.86% 28.6mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	39.7% 0.36mg	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	52.2% 4.18mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	18.6% 0.43mg	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	46% 321mg	11.2% 78.6mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	25.4% 864mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	7.53% 279g	17% 630g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Asian Pears:

• Canned All Types Kidney Beans have 6.4 times more Vitamin B1, 2.6 times more Vitamin B2, 1.7 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Asian Pears.
• While Raw Asian Pears contain 6.3 times more Vitamin C, 12 times more Vitamin E and 2.2 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Asian Pears have similar amounts of Vitamin B3 and Vitamin B5 per 300 kcal.
• Both Canned All Types Kidney Beans as well as Raw Asian Pears have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Asian Pears:

• Canned All Types Kidney Beans have 4.3 times more Calcium, 1.4 times more Copper, more Iron, 1.7 times more Magnesium, 1.4 times more Manganese, 4.1 times more Phosphorus, 4.5 times more Selenium, more Sodium and 11.5 times more Zinc than Raw Asian Pears.
• While Raw Asian Pears contain 2.3 times more Water than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Asian Pears have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have 41 times more Omega 3 and 5.2 times more Protein than Raw Asian Pears.
• While Raw Asian Pears contain 1.5 times more Carbohydrate, 7.6 times more Sugars and 1.7 times more Fiber than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Asian Pears have similar amounts of Energy per 300 kcal.
• Both Canned All Types Kidney Beans as well as Raw Asian Pears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.