Comparing Nutrients in 500 calories Pineapple VS Canned Kidney Beans

Weight per 500 calories

• Pineapple: 1000g
• Canned Kidney Beans: 595g

Canned All Types Kidney Beans have 1.7 times more energy per unit of mass than Raw Pineapple, which is average in comparison to other foods. Pineapple having low energy density.

Which food has more nutrients per 500 calories - Pineapple or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Pineapple	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	136% 99g	15% 11g	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	29.2% 21g	0% 0g	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	% 17.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 60g	% 11g	g per day for Men 19-50 years
Fiber	37% 14g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	34% 0.44mg	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	45% 180μg	53.6% 214μg	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	531% 478mg	7.94% 7.14mg	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	1.33% 0.2mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	13% 130mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	89.3% 0.8mg	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	36.3% 2.9mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	403% 9.27mg	43.5% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.4% 80mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	23.2% 860g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pineapple vs Canned Kidney Beans:

• Raw Pineapple has 2 times more Vitamin B3, 2.6 times more Vitamin B5, 2.5 times more Vitamin B6 and 66.9 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.5 times more Vitamin K than Raw Pineapple.
• Both Raw Pineapple and Canned All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 500 kcal.
• Both Raw Pineapple as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Pineapple vs Canned Kidney Beans:

• Raw Pineapple has 1.4 times more Copper, 9.3 times more Manganese and 1.9 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Calcium, 2.4 times more Iron, 1.3 times more Magnesium, 6.7 times more Phosphorus, 1.3 times more Potassium, 5.4 times more Selenium, 176.2 times more Sodium and 2.3 times more Zinc than Raw Pineapple.

Comparison of macro-nutrients per 500 calories:

• Raw Pineapple has 1.5 times more Carbohydrate, 8.9 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.9 times more Omega 3, 1.8 times more Fiber and 5.8 times more Protein than Raw Pineapple.
• Both Raw Pineapple and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Raw Pineapple as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.