Comparing Nutrients in 500 calories Toppings, pineapple VS Boiled California Red Kidney Beans

Weight per 500 calories

• Toppings, pineapple: 198g
• Boiled California Red Kidney Beans: 403g

Toppings, pineapple have 2 times more energy per 100g than Boiled California Red Kidney Beans. It has high energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Toppings, pineapple or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Toppings, pineapple	0%	0%	100%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Toppings, pineapple	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	69.5% 90g	130g per day for Men 19-50 years
Sugars	57.3% 41.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	99% 37.5g	38g per day for Men 19-50 years
Protein	0.35% 0.2g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Toppings, pineapple	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 1.98μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.74% 0.036mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.47% 0.024mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.26% 0.055mg	32.3% 0.42mg	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	0.99% 3.95μg	74.6% 298μg	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	6.8% 6.13mg	5.38% 4.84mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toppings, pineapple	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.2% 12mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	129% 1.17mg	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	2.96% 0.24mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	2.82% 12mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	6% 0.14mg	55.8% 1.3mg	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	0.85% 5.93mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	2.5% 85mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	2.5% 1.4μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	5.53% 83mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	1.76% 65.2g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Toppings, pineapple vs Boiled California Red Kidney Beans:

• Toppings, pineapple have 1.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 6.9 times more Vitamin B1, 7 times more Vitamin B2, 10.9 times more Vitamin B3, 37.2 times more Vitamin B5, 7.6 times more Vitamin B6 and 75.5 times more Vitamin B9 than Toppings, pineapple.
• Both Toppings, pineapple as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Toppings, pineapple vs Boiled California Red Kidney Beans:

• Toppings, pineapple have 5.1 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 22.4 times more Calcium, 11.3 times more Copper, 50.7 times more Iron, 16.3 times more Magnesium, 9.3 times more Manganese, 93.2 times more Phosphorus, 19.9 times more Potassium, 3.5 times more Selenium, 35.1 times more Zinc and 4.1 times more Water than Toppings, pineapple.

Comparison of macro-nutrients per 500 calories:

• Toppings, pineapple have 1.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Omega 3, 47.4 times more Fiber and 186.3 times more Protein than Toppings, pineapple.
• Both Toppings, pineapple and Boiled California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Toppings, pineapple as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.