Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Extra Sweet Pineapple

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Extra Sweet Pineapple	4%	2%	94%

Macro Nutrients

	Boiled California Red Kidney Beans	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	8.5% 246kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	NA	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	NA	28.2% 20.5g	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	5.9% 4.27g	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	% 3.37g	g per day for Men 19-50 years
Sucrose	NA	% 13g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	32.4% 18g	1.88% 1.05g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Extra Sweet 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	21.3% 0.26mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	17.4% 0.23mg	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	36.7% 147μg	9.43% 37.7μg	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	124% 112mg	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	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	13% 131mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	25% 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	74% 5.9mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	70.6% 1.62mg	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% 272mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Extra Sweet Pineapple per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Extra Sweet Pineapple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Extra Sweet Pineapple:

• 7 ounces of Boiled California Red Kidney Beans have 1.6 times more Vitamin B1, 1.9 times more Vitamin B2 and 3.9 times more Vitamin B9 than Extra Sweet Pineapple.
• While 7 oz of Raw Extra Sweet Pineapple contain 47 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Extra Sweet Pineapple provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Extra Sweet Pineapple:

• 7 ounces of Boiled California Red Kidney Beans have 5.1 times more Calcium, 2.6 times more Copper, 10.6 times more Iron, 4 times more Magnesium, 17.1 times more Phosphorus, 3.9 times more Potassium, 12 times more Selenium and 7.2 times more Zinc than Extra Sweet Pineapple.
• While 7 oz of Raw Extra Sweet Pineapple contain 2.6 times more Manganese and 1.3 times more Water than Boiled California Red Kidney Beans.
• 7 ounces of Extra Sweet Pineapple lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2.4 times more Energy, 1.7 times more Carbohydrate, 6.6 times more Fiber and 17.2 times more Protein than Extra Sweet Pineapple.
• 7 ounces of Extra Sweet Pineapple provide inadequate amounts of Energy and Protein