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

Weight per 500 calories

• Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid: 943g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 6.2 times more energy per unit of mass than Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid, which is high 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 California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	3%	2%	95%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	California Red 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	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	69.7% 91g	130g per day for Men 19-50 years
Sugars	130% 94g	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	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	99% 37.7g	38g per day for Men 19-50 years
Protein	6.06% 3.4g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	California Red 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	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.2% 0.2mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.6% 0.94mg	46.3% 0.6mg	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	149% 597μg	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	7.58% 6.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.3% 123mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	72.3% 0.65mg	185% 1.67mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	207% 4.75mg	66% 1.5mg	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	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	36% 1226mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.94μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	1.26% 19mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	9.43% 1.04mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	22% 815g	0.48% 18g	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 California Red Kidney Beans:

• Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid has 1.6 times more Vitamin B6 and 60.6 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.2 times more Vitamin B5 and 3.5 times more Vitamin B9 than Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid has 3.1 times more Manganese and 45.8 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.4 times more Calcium, 2.6 times more Copper, 4.8 times more Iron, 2.1 times more Magnesium, 8.1 times more Phosphorus, 1.8 times more Potassium, 5.1 times more Selenium and 3.7 times more Zinc than Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.

Comparison of macro-nutrients per 500 calories:

• Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid has 1.3 times more Omega 3 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 20 times more Fiber and 10.9 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 Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.