Comparing Nutrients in 300 calories Boiled Kidney Beans VS Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water: 588g

Boiled Kidney Beans have 2.5 times more energy per 100g than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water. It has average energy density when compared to other foods. Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water having low energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	3%	1%	96%

Macro Nutrients

	Boiled Kidney Beans	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	1.47% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.21% 0.035g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	57.3% 74.5g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	101% 73.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.8% 15g	3.1% 1.18g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	4.2% 2.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.65% 5.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	34.3% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	9.05% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	33.5% 0.44mg	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	16% 64.7μg	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	3.15% 2.83mg	78.4% 70.6mg	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	0.47% 0.071mg	0.39% 0.059mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	1.47% 1.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	29.4% 0.26mg	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	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	19.6% 82.4mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	268% 6.17mg	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	7.56% 53mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	1.07% 0.59μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	4.28% 0.47mg	11mg per day for Men 19-50 years
Water	4.27% 158g	13.8% 509g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• Boiled All Types Kidney Beans have 4.7 times more Vitamin B9 and 11.2 times more Vitamin K than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contains 1.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 24.9 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• Boiled All Types Kidney Beans have 1.9 times more Copper, 5.6 times more Iron, 1.2 times more Magnesium, 6.2 times more Phosphorus, 1.2 times more Potassium, 4.4 times more Selenium and 5 times more Zinc than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contains 6.1 times more Manganese and 3.2 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have 17.1 times more Omega 3, 12.9 times more Fiber and 8.7 times more Protein than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contains 1.4 times more Carbohydrate and 97 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Energy per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.