Comparing Nutrients in 500 calories California Red Kidney Beans VS Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water

Weight per 500 calories

• California Red Kidney Beans: 152g
• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water: 980g

California Red Kidney Beans have 6.5 times more energy per 100g than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water. It has high 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 500 calories - California Red Kidney Beans or Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	3%	1%	96%

Macro Nutrients

	California Red Kidney Beans	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.061% 0.02g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	2.45% 0.039g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	96% 124g	130g per day for Men 19-50 years
Sugars	NA	169% 122g	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	99% 37.7g	5.16% 1.96g	38g per day for Men 19-50 years
Protein	66% 37g	7% 3.92g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	57% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	56% 0.73mg	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	149% 597μg	27% 108μg	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	7.58% 6.8mg	131% 118mg	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	NA	0.65% 0.098mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.45% 2.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	29.5% 295mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	49% 0.44mg	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	177% 14mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	32.7% 137mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	447% 10.3mg	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	87.7% 614mg	12.6% 88.2mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	1.8% 0.98μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	0.65% 9.8mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	7.13% 0.78mg	11mg per day for Men 19-50 years
Water	0.48% 18g	23% 849g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• Raw California Red Kidney Beans have 1.7 times more Vitamin B2, 1.6 times more Vitamin B3 and 5.5 times more Vitamin B9 than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contains 17.3 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Raw California Red Kidney Beans as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for California Red Kidney Beans vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• Raw California Red Kidney Beans have 2.3 times more Calcium, 3.8 times more Copper, 9 times more Iron, 1.8 times more Magnesium, 7 times more Phosphorus, 1.7 times more Potassium, 4.9 times more Selenium and 4.9 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 6.8 times more Manganese and 47.7 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Raw California Red Kidney Beans have 3.2 times more Omega 3, 19.2 times more Fiber and 9.4 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 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Energy per 500 kcal.
• Both Raw California Red 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 500 kcal.