Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Traditional Pineapple

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Traditional Pineapple	4%	2%	94%

Macro Nutrients

	Boiled California Red Kidney Beans	Traditional Pineapple	Recommended Dietary Allowance
Energy	6.06% 176kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	NA	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	13% 16.8g	130g per day for Men 19-50 years
Sugars	NA	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	34.7% 13g	NA	38g per day for Men 19-50 years
Protein	23% 13g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	15.2% 0.18mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	3.16% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	5.47% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	26.2% 105μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Traditional Pineapple	Recommended Dietary Allowance
Calcium	9.36% 94mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	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	53% 4.22mg	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	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	27.7% 194mg	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	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

Nutrient Comparison: Boiled California Red Kidney Beans VS Traditional Pineapple per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Traditional Pineapple to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Boiled California Red Kidney Beans have 1.7 times more Vitamin B1, 2.1 times more Vitamin B2 and 6.7 times more Vitamin B9 than Traditional Pineapple.
• While 5 oz of Traditional Raw Pineapple contain 14.1 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Traditional Pineapple provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Traditional Raw Pineapple have insufficient amounts of Vitamin A and Vitamin D in five ounces.

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

• 5 ounces of Boiled California Red Kidney Beans have 5.1 times more Calcium, 3.6 times more Copper, 11.9 times more Iron, 4 times more Magnesium, 15.2 times more Phosphorus, 3.4 times more Potassium, more Selenium and 10.8 times more Zinc than Traditional Pineapple.
• While 5 oz of Traditional Raw Pineapple contain 5 times more Manganese and 1.3 times more Water than Boiled California Red Kidney Beans.
• 5 ounces of Traditional Pineapple lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2.8 times more Energy, 1.9 times more Carbohydrate and 16.6 times more Protein than Traditional Pineapple.
• 5 ounces of Traditional Pineapple provide inadequate amounts of Energy and Protein