Comparing Nutrients in 500 calories Royal Red Kidney Beans VS Traditional Pineapple

Weight per 500 calories

• Royal Red Kidney Beans: 152g
• Traditional Pineapple: 1111g

Royal Red Kidney Beans have 7.3 times more energy per 100g than Traditional Pineapple. It has high energy density when compared to other foods. Traditional Raw Pineapple having low energy density.

Discover which food has more nutrients per 500 calories - Royal Red Kidney Beans or Traditional Pineapple?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Traditional Pineapple	4%	2%	94%

Macro Nutrients

	Royal Red Kidney Beans	Traditional Pineapple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.68g	1.5% 1.44g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	NA	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	101% 131g	130g per day for Men 19-50 years
Sugars	NA	127% 92g	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	29.7% 21.6g	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	% 19.6g	g per day for Men 19-50 years
Sucrose	NA	% 51g	g per day for Men 19-50 years
Fiber	100% 38g	NA	38g per day for Men 19-50 years
Protein	68.7% 38.5g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Traditional Pineapple	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.7% 33.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.4% 0.59mg	72.2% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	32.6% 5.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	91% 1.18mg	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	30.6% 122μg	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	7.6% 6.84mg	209% 188mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.5% 7.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Traditional Pineapple	Recommended Dietary Allowance
Calcium	20% 199mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	100% 0.9mg	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	165% 13.2mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	73.3% 1.7mg	770% 17.7mg	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	88% 617mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	41% 1389mg	3400mg per day for Men 19-50 years
Selenium	8.84% 4.86μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	36.8% 4.04mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.49% 18g	26% 969g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Traditional Pineapple Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Royal Red Kidney Beans or Traditional Pineapple?

Lets compare vitamin content per 500 calories of Royal Red Kidney Beans vs Traditional Pineapple:

• 500 calories of Royal Red Kidney Beans have 4.9 times more Vitamin B9 than Traditional Pineapple.
• While 500 kcal of Traditional Raw Pineapple contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 2 times more Vitamin B6 and 27.5 times more Vitamin C than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Traditional Pineapple provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Traditional Raw Pineapple have insufficient amounts of Vitamin A and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Royal Red Kidney Beans vs Traditional Pineapple:

• 500 calories of Royal Red Kidney Beans have 1.4 times more Calcium, 1.7 times more Copper, 4.8 times more Iron, 1.6 times more Magnesium, 6.2 times more Phosphorus, 1.5 times more Potassium and 4.5 times more Zinc than Traditional Pineapple.
• While 500 kcal of Traditional Raw Pineapple contain 10.5 times more Manganese and 53.6 times more Water than Raw Royal Red Kidney Beans.
• 500 calories of Traditional Pineapple lack sufficient amounts of Zinc
• Both Raw Royal Red Kidney Beans as well as Traditional Raw Pineapple lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Royal Red Kidney Beans have 6.3 times more Protein than Traditional Pineapple.
• While 500 kcal of Traditional Raw Pineapple contain 1.5 times more Carbohydrate than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Traditional Pineapple offer comparable quantities of Energy per 500 calories.