Comparing Nutrients in 500 calories Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid VS Boiled Kidney Beans

Weight per 500 calories

• Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid: 943g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 2.4 times more energy per unit of mass than Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid, which is average in comparison to other foods. Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid having low energy density.

Which food has more nutrients per 500 calories - Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	3%	2%	95%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	69% 89.8g	130g per day for Men 19-50 years
Sugars	130% 94g	1.74% 1.26g	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	49.6% 36g	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	% 44g	NA	g per day for Men 19-50 years
Sucrose	% 14.4g	NA	g per day for Men 19-50 years
Fiber	4.97% 1.9g	66.3% 25g	38g per day for Men 19-50 years
Protein	6.06% 3.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.6% 0.55mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.2% 0.2mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.6% 0.94mg	36.3% 0.47mg	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	42.5% 170μg	128% 512μg	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	459% 413mg	5.25% 4.72mg	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	1.26% 0.19mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	12.3% 123mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	72.3% 0.65mg	94% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	1.3% 52μg	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	36.6% 2.92mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	207% 4.75mg	73.6% 1.7mg	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	10.8% 75.5mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	36% 1226mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.94μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	1.26% 19mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	9.43% 1.04mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	22% 815g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid vs Boiled Kidney Beans:

• Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid has 2 times more Vitamin B6 and 87.5 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B5, 3 times more Vitamin B9 and 11.7 times more Vitamin K than Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid and Boiled All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid vs Boiled Kidney Beans:

• Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid has 2.8 times more Manganese and 3.1 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 7.2 times more Phosphorus, 1.3 times more Potassium, 4.6 times more Selenium and 3.8 times more Zinc than Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid and Boiled All Types Kidney Beans have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid has 1.4 times more Carbohydrate and 74.7 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.9 times more Omega 3, 13.4 times more Fiber and 10.1 times more Protein than Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.