Comparing Nutrients in 300 calories California Red Kidney Beans VS Bosc Pears

Weight per 300 calories

• California Red Kidney Beans: 91g
• Bosc Pears: 448g

California Red Kidney Beans have 4.9 times more energy per 100g than Bosc Pears. It has high energy density when compared to other foods. Raw Bosc Pears having low energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Bosc Pears?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Bosc Pears	2%	1%	97%

Macro Nutrients

	California Red Kidney Beans	Bosc Pears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.42% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	NA	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	55.5% 72g	130g per day for Men 19-50 years
Sugars	NA	63% 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	35% 25.3g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 9.45g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	36.5% 14g	38g per day for Men 19-50 years
Protein	39.6% 22g	2.88% 1.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Bosc Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.48μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	4.25% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	7.23% 0.094mg	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	89.5% 358μg	7.84% 31.3μg	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	4.55% 4.1mg	14% 12.5mg	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	NA	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19.4% 23.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Bosc Pears	Recommended Dietary Allowance
Calcium	17.7% 177mg	4.48% 44.8mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	51.7% 0.47mg	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	106% 8.5mg	8.4% 0.67mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	7.46% 31.3mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	9.15% 0.21mg	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	52.6% 368mg	8.96% 62.7mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	16% 546mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.3% 4.48mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	10% 372g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Bosc Pears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Bosc Pears?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Bosc Pears:

• 300 calories of California Red Kidney Beans have 9 times more Vitamin B1, 1.9 times more Vitamin B2, 2.8 times more Vitamin B3, 2.8 times more Vitamin B5, 3.8 times more Vitamin B6 and 11.4 times more Vitamin B9 than Bosc Pears.
• While 300 kcal of Raw Bosc Pears contain 3.1 times more Vitamin C than Raw California Red Kidney Beans.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• 300 calories of Bosc Pears have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Raw California Red Kidney Beans as well as Raw Bosc Pears have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Bosc Pears:

• 300 calories of California Red Kidney Beans have 4 times more Calcium, 2.1 times more Copper, 12.7 times more Iron, 4.6 times more Magnesium, 4.3 times more Manganese, 5.9 times more Phosphorus, 2.5 times more Potassium and 4 times more Zinc than Bosc Pears.
• While 300 kcal of Raw Bosc Pears contain 34.9 times more Water than Raw California Red Kidney Beans.
• 300 calories of Bosc Pears lack sufficient amounts of Calcium and Zinc
• Both Raw California Red Kidney Beans as well as Raw Bosc Pears lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 1.6 times more Fiber and 13.7 times more Protein than Bosc Pears.
• While 300 kcal of Raw Bosc Pears contain 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Bosc Pears offer comparable quantities of Energy per 300 calories.
• 300 calories of Bosc Pears provide inadequate amounts of Protein