Comparing Nutrients in 7 ounces Canned Kidney Beans VS Red Anjou Pears

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Red Anjou Pears	2%	2%	96%

Macro Nutrients

	Canned Kidney Beans	Red Anjou Pears	Recommended Dietary Allowance
Energy	5.75% 167kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	NA	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	23% 29.6g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	26% 19g	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	17.7% 13g	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	% 5.44g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 0.52g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	1.17% 0.65g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Red Anjou Pears	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	2.1% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	5.95% 0.077mg	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	18% 71.4μg	3.47% 14μg	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	2.65% 2.4mg	11.5% 10.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	8.1% 9.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Red Anjou Pears	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	15.4% 0.14mg	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	29% 2.32mg	4.7% 0.38mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	4.83% 0.11mg	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	25.5% 179mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Red Anjou Pears per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Red Anjou Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Red Anjou Pears:

• 7 ounces of Canned Kidney Beans have 9.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.5 times more Vitamin B3, 2.6 times more Vitamin B5, 1.9 times more Vitamin B6 and 5.1 times more Vitamin B9 than Red Anjou Pears.
• While 7 oz of Raw Red Anjou Pears contain 4.3 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Red Anjou Pears provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of Red Anjou Pears have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Canned All Types Kidney Beans as well as Raw Red Anjou Pears have insufficient amounts of Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Red Anjou Pears:

• 7 ounces of Canned Kidney Beans have 3.1 times more Calcium, 1.9 times more Copper, 6.2 times more Iron, 3.9 times more Magnesium, 3 times more Manganese, 6.9 times more Phosphorus, 1.9 times more Potassium, 296 times more Sodium and 3.5 times more Zinc than Red Anjou Pears.
• Both Canned Kidney Beans and Red Anjou Pears contain similar levels of Water per seven ounces.
• 7 ounces of Red Anjou Pears lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Canned All Types Kidney Beans as well as Raw Red Anjou Pears lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 1.4 times more Energy, 1.4 times more Fiber and 15.8 times more Protein than Red Anjou Pears.
• While 7 oz of Raw Red Anjou Pears contain 5.2 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Red Anjou Pears offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Red Anjou Pears provide inadequate amounts of Protein