Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Pineapple

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Pineapple	4%	2%	94%

Macro Nutrients

	Boiled Kidney Beans	Pineapple	Recommended Dietary Allowance
Energy	8.7% 252kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	20% 26g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	27% 19.5g	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	5.8% 4.2g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 12g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Pineapple	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	8.45% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	17% 0.22mg	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	8.93% 35.7μg	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	2.65% 2.4mg	105% 95mg	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	0.4% 0.06mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Pineapple	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	24.3% 0.22mg	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	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	80% 1.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	0.36% 0.2μg	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	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Pineapple:

• Boiled All Types Kidney Beans have 2 times more Vitamin B1, 1.8 times more Vitamin B2, 7.2 times more Vitamin B9 and 12 times more Vitamin K than Raw Pineapple.
• While Raw Pineapple contains 39.8 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Pineapple have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Boiled All Types Kidney Beans as well as Raw Pineapple have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Pineapple:

• Boiled All Types Kidney Beans have 2.7 times more Calcium, 2 times more Copper, 7.7 times more Iron, 3.5 times more Magnesium, 17.3 times more Phosphorus, 3.7 times more Potassium, 11 times more Selenium and 8.3 times more Zinc than Raw Pineapple.
• While Raw Pineapple contains 2.2 times more Manganese and 1.3 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 2.5 times more Energy, 10 times more Omega 3, 1.7 times more Carbohydrate, 4.6 times more Fiber and 16.1 times more Protein than Raw Pineapple.
• While Raw Pineapple contains 30.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Pineapple have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.