Comparing Nutrients in 300 calories Canned Kidney Beans VS Pineapple

Weight per 300 calories

• Canned Kidney Beans: 357g
• Pineapple: 600g

Canned Kidney Beans have 1.7 times more energy per 100g than Pineapple. It has average energy density when compared to other foods. Raw Pineapple having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Pineapple	4%	2%	94%

Macro Nutrients

	Canned Kidney Beans	Pineapple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	0.81% 0.14g	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	60.6% 78.7g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	81.5% 59g	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	17.5% 12.7g	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	% 10.4g	g per day for Men 19-50 years
Sucrose	% 6.6g	% 36g	g per day for Men 19-50 years
Fiber	40.4% 15.4g	22% 8.4g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	5.8% 3.24g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Pineapple	Recommended Dietary Allowance
Vitamin A	NA	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	14.8% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	51.7% 0.67mg	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	27% 108μg	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	319% 287mg	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	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	3.5% 4.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Pineapple	Recommended Dietary Allowance
Calcium	12% 121mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	73.3% 0.66mg	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	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	242% 5.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	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	6.86% 48mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	19.2% 654mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	7.53% 279g	14% 516g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 3.5 times more Vitamin K than Raw Pineapple.
• While Raw Pineapple contains 2 times more Vitamin B3, 2.6 times more Vitamin B5, 2.5 times more Vitamin B6 and 66.9 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Pineapple have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 300 kcal.
• Both Canned All Types Kidney Beans as well as Raw Pineapple have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Pineapple:

• Canned All Types Kidney Beans have 1.6 times more Calcium, 2.4 times more Iron, 1.3 times more Magnesium, 6.7 times more Phosphorus, 1.3 times more Potassium, 5.4 times more Selenium, 176.2 times more Sodium and 2.3 times more Zinc than Raw Pineapple.
• While Raw Pineapple contains 1.4 times more Copper, 9.3 times more Manganese and 1.9 times more Water than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have 2.9 times more Omega 3, 1.8 times more Fiber and 5.8 times more Protein than Raw Pineapple.
• While Raw Pineapple contains 1.5 times more Carbohydrate, 8.9 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Pineapple have similar amounts of Energy per 300 kcal.
• Both Canned All Types Kidney Beans as well as Raw Pineapple have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.