Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Traditional Pineapple

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Traditional Pineapple	4%	2%	94%

Macro Nutrients

	Boiled Kidney Beans	Traditional Pineapple	Recommended Dietary Allowance
Energy	6.2% 180kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	13% 16.8g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	16.2% 11.8g	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	3.8% 2.75g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 6.5g	g per day for Men 19-50 years
Fiber	24% 9.07g	NA	38g per day for Men 19-50 years
Protein	22% 12.3g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Traditional Pineapple	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	3.16% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	5.47% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	11.6% 0.15mg	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	46% 184μg	3.9% 15.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	26.6% 24mg	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	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Traditional Pineapple	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	12.8% 0.11mg	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	39.3% 3.15mg	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	98% 2.26mg	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	28% 196mg	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.34% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Traditional Pineapple:

• Boiled All Types Kidney Beans have 2.1 times more Vitamin B1, 2 times more Vitamin B2, 1.2 times more Vitamin B3, 11.8 times more Vitamin B9 and 12 times more Vitamin K than Traditional Raw Pineapple.
• While Traditional Raw Pineapple contains 14.1 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Traditional Raw Pineapple have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Traditional Raw Pineapple have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Traditional Pineapple:

• Boiled All Types Kidney Beans have 2.7 times more Calcium, 2.7 times more Copper, 8.9 times more Iron, 3.5 times more Magnesium, 15.3 times more Phosphorus, 3.2 times more Potassium, more Selenium and 12.5 times more Zinc than Traditional Raw Pineapple.
• While Traditional Raw Pineapple contains 3.7 times more Manganese and 1.3 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 2.8 times more Energy, 1.9 times more Carbohydrate and 15.8 times more Protein than Traditional Raw Pineapple.
• While Traditional Raw Pineapple contains 25.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Traditional Raw Pineapple have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.