Comparing Nutrients in 300 calories Extra Sweet Pineapple VS Boiled California Red Kidney Beans

Weight per 300 calories

• Extra Sweet Pineapple: 588g
• Boiled California Red Kidney Beans: 242g

Boiled California Red Kidney Beans have 2.4 times more energy per unit of mass than Raw Extra Sweet Pineapple, which is average in comparison to other foods. Extra Sweet Pineapple having low energy density.

Discover which food has more nutrients per 300 calories - Extra Sweet Pineapple or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Extra Sweet Pineapple	4%	2%	94%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Extra Sweet Pineapple	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	NA	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	83.7% 60.7g	NA	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	17.4% 12.6g	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	% 10g	NA	g per day for Men 19-50 years
Sucrose	% 38g	NA	g per day for Men 19-50 years
Fiber	21.7% 8.24g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	5.57% 3.1g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.96% 17.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.2% 0.47mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 3mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.28mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	19.4% 0.25mg	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	28% 112μg	44.8% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	369% 332mg	3.23% 2.9mg	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	0.78% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.43% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	77.7% 0.7mg	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	20.6% 1.65mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	17% 70.6mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	33.5% 0.77mg	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	6.72% 47mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	1.07% 0.59μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.39% 5.9mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.71mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	13.6% 504g	4.38% 162g	3700g per day for Men 19-50 years

Extra Sweet Pineapple VS Boiled California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Extra Sweet Pineapple or Boiled California Red Kidney Beans?

Lets compare vitamin content per 300 calories of Extra Sweet Pineapple vs Boiled California Red Kidney Beans:

• 300 calories of Extra Sweet Pineapple have 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 2.3 times more Vitamin B3, 2.4 times more Vitamin B5, 2.7 times more Vitamin B6 and 114.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 1.6 times more Vitamin B9 than Raw Extra Sweet Pineapple.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Extra Sweet Pineapple as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Extra Sweet Pineapple vs Boiled California Red Kidney Beans:

• 300 calories of Extra Sweet Pineapple have 6.3 times more Manganese and 3.1 times more Water than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 2.1 times more Calcium, 4.4 times more Iron, 1.6 times more Magnesium, 7 times more Phosphorus, 1.6 times more Potassium and 2.9 times more Zinc than Raw Extra Sweet Pineapple.
• Both Extra Sweet Pineapple and Boiled California Red Kidney Beans contain similar levels of Copper per 300 calories.
• Both Raw Extra Sweet Pineapple as well as Boiled California Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Extra Sweet Pineapple have 1.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 2.7 times more Fiber and 7.1 times more Protein than Raw Extra Sweet Pineapple.
• Both Extra Sweet Pineapple and Boiled California Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Extra Sweet Pineapple provide inadequate amounts of Protein