Comparing Nutrients in 300 calories Boiled Kidney Beans VS Red Anjou Pears

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Red Anjou Pears: 484g

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

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Red Anjou Pears?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Red Anjou Pears	2%	2%	96%

Macro Nutrients

	Boiled Kidney Beans	Red Anjou Pears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	25% 0.4g	NA	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	55.6% 72.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	63.7% 46g	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	43.2% 31.4g	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	% 13.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.26g	g per day for Men 19-50 years
Fiber	39.8% 15g	38.2% 14.5g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	2.85% 1.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Red Anjou Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.54% 4.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	5.13% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	14.5% 0.19mg	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	76.8% 307μg	8.47% 34μg	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	3.15% 2.83mg	28% 25mg	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	0.47% 0.071mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	19.8% 23.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Red Anjou Pears	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	5.32% 53.2mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	37.6% 0.34mg	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	65.6% 5.24mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	8.06% 34mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	11.8% 0.27mg	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	46.6% 326mg	9% 63mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	0.88% 0.48μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	0.32% 4.84mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	5.7% 0.63mg	11mg per day for Men 19-50 years
Water	4.27% 158g	11% 408g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Red Anjou Pears:

• Boiled All Types Kidney Beans have 6.5 times more Vitamin B1, 1.7 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6 and 9.1 times more Vitamin B9 than Raw Red Anjou Pears.
• While Raw Red Anjou Pears contain 8.9 times more Vitamin C and 8.2 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Red Anjou Pears have similar amounts of Vitamin B2 and Vitamin K per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Red Anjou Pears have insufficient amounts of Vitamin A in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Red Anjou Pears:

• Boiled All Types Kidney Beans have 1.6 times more Calcium, 1.5 times more Copper, 5.7 times more Iron, 2.9 times more Magnesium, 3.7 times more Manganese, 5.2 times more Phosphorus, 1.6 times more Potassium, 5.4 times more Selenium and 3.8 times more Zinc than Raw Red Anjou Pears.
• While Raw Red Anjou Pears contain 2.6 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have 12.8 times more Protein than Raw Red Anjou Pears.
• While Raw Red Anjou Pears contain 1.3 times more Carbohydrate and 61.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Red Anjou Pears have similar amounts of Energy and Fiber per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Red Anjou Pears have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.