Comparing Nutrients in 500 calories Boiled Kidney Beans VS Pears, canned, light syrup pack, solids and liquids

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Pears, canned, light syrup pack, solids and liquids: 877g

Boiled Kidney Beans have 2.2 times more energy per 100g than Pears, canned, light syrup pack, solids and liquids. It has average energy density when compared to other foods. Pears, canned, light syrup pack, solids and liquids having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Kidney Beans or Pears, canned, light syrup pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Pears, canned, light syrup pack, solids and liquids	1%	0%	99%

Macro Nutrients

	Boiled Kidney Beans	Pears, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.055% 0.018g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	0.36% 0.061g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	102% 133g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	146% 106g	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	61.7% 44.7g	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	NA	% 42g	g per day for Men 19-50 years
Sucrose	NA	% 9.65g	g per day for Men 19-50 years
Fiber	66.3% 25g	37% 14g	38g per day for Men 19-50 years
Protein	61% 34g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Pears, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	7.3% 0.088mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	8.44% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	3.86% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	9.45% 0.12mg	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	128% 512μg	2.2% 8.77μg	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	5.25% 4.72mg	6.82% 6.14mg	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	0.79% 0.12mg	4.68% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	2.2% 2.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Pears, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	13.8% 138mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	47.8% 0.43mg	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	109% 8.74mg	30.7% 2.46mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	8.35% 35mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	12.6% 0.29mg	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	77.6% 543mg	8.77% 61.4mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	17% 579mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	2.92% 44mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	6.38% 0.7mg	11mg per day for Men 19-50 years
Water	7.12% 264g	20% 741g	3700g per day for Men 19-50 years

Boiled Kidney Beans VS Pears, Canned, Light Syrup Pack, Solids And Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Kidney Beans or Pears, canned, light syrup pack, solids and liquids?

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Pears, canned, light syrup pack, solids and liquids:

• 500 calories of Boiled Kidney Beans have 7.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 4.5 times more Vitamin B5, 3.8 times more Vitamin B6, 58.3 times more Vitamin B9 and 12.6 times more Vitamin K than Pears, canned, light syrup pack, solids and liquids.
• 500 calories of Pears, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Boiled All Types Kidney Beans as well as Pears, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Pears, canned, light syrup pack, solids and liquids:

• 500 calories of Boiled Kidney Beans have 3.1 times more Calcium, 2 times more Copper, 3.6 times more Iron, 4.7 times more Magnesium, 5.8 times more Manganese, 8.8 times more Phosphorus, 2.8 times more Potassium and 5.6 times more Zinc than Pears, canned, light syrup pack, solids and liquids.
• While 500 kcal of Pears, canned, light syrup pack, solids and liquids contain 2.8 times more Water than Boiled All Types Kidney Beans.
• 500 calories of Pears, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Boiled All Types Kidney Beans as well as Pears, canned, light syrup pack, solids and liquids lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Kidney Beans have more Omega 3, 1.8 times more Fiber and 20.5 times more Protein than Pears, canned, light syrup pack, solids and liquids.
• While 500 kcal of Pears, canned, light syrup pack, solids and liquids contain 1.5 times more Carbohydrate and 84.2 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Pears, canned, light syrup pack, solids and liquids offer comparable quantities of Energy per 500 calories.
• 500 calories of Pears, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Boiled All Types Kidney Beans as well as Pears, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 6 in 500 calories.