Comparing Nutrients in 500 calories Traditional Pineapple VS Red Kidney Beans

Weight per 500 calories

• Traditional Pineapple: 1111g
• Red Kidney Beans: 148g

Raw Red Kidney Beans have 7.5 times more energy per unit of mass than Traditional Raw Pineapple, which is high in comparison to other foods. Traditional Pineapple having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Traditional Pineapple	4%	2%	94%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Traditional Pineapple	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.44g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	NA	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	NA	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	70% 91g	130g per day for Men 19-50 years
Sugars	127% 92g	4.3% 3.1g	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	29.7% 21.6g	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	% 19.6g	NA	g per day for Men 19-50 years
Sucrose	% 51g	NA	g per day for Men 19-50 years
Fiber	NA	59.3% 22.6g	38g per day for Men 19-50 years
Protein	11% 6.1g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Traditional Pineapple	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.7% 33.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.2% 0.87mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.6% 5.22mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	45.3% 0.59mg	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	30.6% 122μg	146% 585μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	209% 188mg	7.4% 6.68mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.78μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Traditional Pineapple	Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.4% 144mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	34.7% 2.78mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	770% 17.7mg	71.7% 1.65mg	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	14.3% 100mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	41% 1389mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	26% 969g	0.47% 17.4g	3700g per day for Men 19-50 years

Traditional Pineapple VS Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Traditional Pineapple have 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B6 and 28.1 times more Vitamin C than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 4.8 times more Vitamin B9 than Traditional Raw Pineapple.
• Both Traditional Pineapple and Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• Both Traditional Raw Pineapple as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Traditional Pineapple have 10.7 times more Manganese and 55.6 times more Water than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 3.6 times more Iron, 1.5 times more Magnesium, 6 times more Phosphorus, 1.5 times more Potassium and 4.7 times more Zinc than Traditional Raw Pineapple.
• Both Traditional Pineapple and Red Kidney Beans contain similar levels of Calcium and Copper per 500 calories.
• 500 calories of Traditional Pineapple lack sufficient amounts of Zinc
• Both Traditional Raw Pineapple as well as Raw Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Traditional Pineapple have 1.4 times more Carbohydrate and 29.6 times more Sugars than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 5.5 times more Protein than Traditional Raw Pineapple.
• Both Traditional Pineapple and Red Kidney Beans offer comparable quantities of Energy per 500 calories.