Comparing Nutrients in 5 ounces Red Kidney Beans VS Traditional Pineapple

Macros Ratio

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

Macro Nutrients

	Red Kidney Beans	Traditional Pineapple	Recommended Dietary Allowance
Energy	16.5% 478kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	NA	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	13% 16.8g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	56.7% 21.5g	NA	38g per day for Men 19-50 years
Protein	57% 32g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	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	72% 0.86mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	3.16% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5.47% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Traditional Pineapple	Recommended Dietary Allowance
Calcium	11.8% 118mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	12.8% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	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	82.2% 575mg	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.34% 124g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of 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 Red Kidney Beans vs Traditional Pineapple:

• 5 ounces of Red Kidney Beans have 7.8 times more Vitamin B1, 7.4 times more Vitamin B2, 4.5 times more Vitamin B3, 4 times more Vitamin B5, 3.7 times more Vitamin B6, 35.8 times more Vitamin B9 and 8 times more Vitamin K than Traditional Pineapple.
• While 5 oz of Traditional Raw Pineapple contain 3.8 times more Vitamin C than Raw Red Kidney Beans.
• 5 ounces of Traditional Pineapple have insufficient amounts of Vitamin K
• Both Raw 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 Red Kidney Beans vs Traditional Pineapple:

• 5 ounces of Red Kidney Beans have 6.4 times more Calcium, 8.6 times more Copper, 26.8 times more Iron, 11.5 times more Magnesium, 45.1 times more Phosphorus, 10.9 times more Potassium, more Selenium and 34.9 times more Zinc than Traditional Pineapple.
• While 5 oz of Traditional Raw Pineapple contain 1.4 times more Manganese and 7.4 times more Water than Raw 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 Red Kidney Beans have 7.5 times more Energy, 5.2 times more Carbohydrate and 41 times more Protein than Traditional Pineapple.
• While 5 oz of Traditional Raw Pineapple contain 3.9 times more Sugars than Raw Red Kidney Beans.
• 5 ounces of Traditional Pineapple provide inadequate amounts of Energy and Protein