Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Toppings, pineapple

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Toppings, pineapple	0%	0%	100%

Macro Nutrients

	Boiled Kidney Beans	Toppings, pineapple	Recommended Dietary Allowance
Energy	8.7% 252kcal	17.3% 502kcal	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	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.58% 0.099g	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	101% 132g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	57.5% 41.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	0.35% 0.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Toppings, pineapple	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	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	0.48% 0.024mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	4.27% 0.056mg	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	0.99% 3.97μg	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	6.84% 6.15mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Toppings, pineapple	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	11.5% 0.1mg	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	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	6.04% 0.14mg	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	0.85% 5.95mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	2.5% 85.3mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.6% 133g	1.77% 65.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Toppings, pineapple:

• Boiled All Types Kidney Beans have 4.2 times more Vitamin B1, 3.2 times more Vitamin B2, 5.7 times more Vitamin B3, 18.3 times more Vitamin B5, 4.3 times more Vitamin B6, 65 times more Vitamin B9 and 42 times more Vitamin K than Toppings, pineapple.
• While Toppings, pineapple contain 2.6 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Toppings, 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 Toppings, pineapple:

• Boiled All Types Kidney Beans have 5.8 times more Calcium, 4.2 times more Copper, 18.5 times more Iron, 7 times more Magnesium, 6.1 times more Manganese, 46 times more Phosphorus, 9.4 times more Potassium, 1.6 times more Selenium, 20 times more Zinc and 2 times more Water than Toppings, pineapple.
• While Toppings, pineapple contain 42 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have more Omega 3, 16 times more Fiber and 86.7 times more Protein than Toppings, pineapple.
• While Toppings, pineapple contain 2 times more Energy, 2.9 times more Carbohydrate and 65.7 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Toppings, pineapple have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.