Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Pears

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Pears	2%	2%	96%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Pears	Recommended Dietary Allowance
Energy	3.96% 115kcal	2.8% 80.8kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	19% 14g	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	0% 0g	12.6% 9.1g	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	% 0g	% 3.7g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 1g	g per day for Men 19-50 years
Fiber	16% 6.1g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	0.91% 0.51g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	1.43% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	3.16% 0.041mg	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	8.15% 32.6μg	2.5% 9.92μg	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	1.26% 1.13mg	6.77% 6.1mg	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	0.19% 0.028mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	5.2% 6.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Pears	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	22% 1.77mg	3.2% 0.26mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	2.96% 0.068mg	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	21.5% 150mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	4.84% 164mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3% 111g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Pears per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids versus 5 oz of Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans with Liquids vs Pears:

• 5 ounces of Canned Red Kidney Beans with Liquids have 8.8 times more Vitamin B1, 2.6 times more Vitamin B2, 3.1 times more Vitamin B3, 2.7 times more Vitamin B5, 2.8 times more Vitamin B6 and 3.3 times more Vitamin B9 than Pears.
• While 5 oz of Raw Pears contain 5.4 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Pears provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• 5 ounces of Pears have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Pears have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Pears:

• 5 ounces of Canned Red Kidney Beans with Liquids have 3.2 times more Calcium, 1.8 times more Copper, 6.9 times more Iron, 4.3 times more Magnesium, 6.1 times more Manganese, 8.8 times more Phosphorus, 2.2 times more Potassium, 11 times more Selenium, 256 times more Sodium and 6.2 times more Zinc than Pears.
• Both Canned Red Kidney Beans with Liquids and Pears contain similar levels of Water per five ounces.
• 5 ounces of Pears lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.4 times more Energy, 51 times more Omega 3, 1.4 times more Fiber and 14.5 times more Protein than Pears.
• While 5 oz of Raw Pears contain 5.3 times more Sugars and more Fructose than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Pears offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Pears provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Pears provide inadequate amounts of Omega 6 in five ounces.