Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Green Anjou Pears

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Green Anjou Pears	3%	1%	96%

Macro Nutrients

	Boiled Kidney Beans	Green Anjou Pears	Recommended Dietary Allowance
Energy	8.7% 252kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	21% 0.34g	NA	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	24% 31.3g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	26.6% 19.3g	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	16.6% 12g	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	% 6.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.65g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	16% 6.15g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	1.56% 0.87g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Green Anjou Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	1.87% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	3.97% 0.052mg	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	64.5% 258μg	4.47% 18μg	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	9.7% 8.73mg	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	0.4% 0.06mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Green Anjou Pears	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	17% 0.15mg	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	55% 4.4mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	4.14% 0.095mg	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	39% 274mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.47% 165g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Green Anjou Pears:

• Boiled All Types Kidney Beans have 16 times more Vitamin B1, 2.6 times more Vitamin B2, 3.8 times more Vitamin B3, 5.1 times more Vitamin B5, 4.6 times more Vitamin B6, 14.4 times more Vitamin B9 and 2 times more Vitamin K than Raw Green Anjou Pears.
• While Raw Green Anjou Pears contain 3.7 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Green Anjou Pears have insufficient amounts of Vitamin A and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Green Anjou Pears:

• Boiled All Types Kidney Beans have 3.2 times more Calcium, 2.8 times more Copper, 9.3 times more Iron, 6 times more Magnesium, 9 times more Manganese, 10.6 times more Phosphorus, 3.2 times more Potassium, more Selenium and 10 times more Zinc than Raw Green Anjou Pears.
• Both Boiled All Types Kidney Beans and Raw Green Anjou Pears have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 1.9 times more Energy, 1.4 times more Carbohydrate, 2.1 times more Fiber and 19.7 times more Protein than Raw Green Anjou Pears.
• While Raw Green Anjou Pears contain 30.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Green Anjou Pears have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.