Comparing Nutrients in 300 calories Canned Kidney Beans VS Green Anjou Pears

Weight per 300 calories

• Canned Kidney Beans: 357g
• Green Anjou Pears: 455g

Canned Kidney Beans have 1.3 times more energy per 100g than Green Anjou Pears. It has average energy density when compared to other foods. Raw Green Anjou Pears having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Green Anjou Pears	3%	1%	96%

Macro Nutrients

	Canned Kidney Beans	Green Anjou Pears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	NA	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	61% 44.2g	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	0% 0g	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	% 0g	% 15g	g per day for Men 19-50 years
Sucrose	% 6.6g	% 1.5g	g per day for Men 19-50 years
Fiber	40.4% 15.4g	37% 14g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Green Anjou Pears	Recommended Dietary Allowance
Vitamin A	NA	0.51% 4.55μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	9.1% 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	32% 129μg	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	4.76% 4.3mg	22.2% 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	0.48% 0.071mg	3.64% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Green Anjou Pears	Recommended Dietary Allowance
Calcium	12% 121mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	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	52.2% 4.18mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	7.58% 32mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	9.5% 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	46% 321mg	8.44% 59mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	0.3% 4.55mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	4.13% 0.45mg	11mg per day for Men 19-50 years
Water	7.53% 279g	10.2% 379g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 9.1 times more Vitamin B1, 1.8 times more Vitamin B2, 2.1 times more Vitamin B3, 2.5 times more Vitamin B5, 2.2 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raw Green Anjou Pears.
• While Raw Green Anjou Pears contain 4.7 times more Vitamin C, 7.6 times more Vitamin E and 1.3 times more Vitamin K than Canned All Types Kidney Beans.

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

• Canned All Types Kidney Beans have 2.4 times more Calcium, 1.4 times more Copper, 3.8 times more Iron, 3 times more Magnesium, 2.8 times more Manganese, 5.4 times more Phosphorus, 1.5 times more Potassium, more Selenium, 232.6 times more Sodium and 3.6 times more Zinc than Raw Green Anjou Pears.
• While Raw Green Anjou Pears contain 1.4 times more Water than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have 9.3 times more Protein than Raw Green Anjou Pears.
• While Raw Green Anjou Pears contain 1.4 times more Carbohydrate, 6.7 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Green Anjou Pears have similar amounts of Energy and Fiber per 300 kcal.
• Both Canned All Types Kidney Beans as well as Raw Green Anjou Pears have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.