Comparing Nutrients in 7 ounces California Red Kidney Beans VS Green Anjou Pears

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Green Anjou Pears	3%	1%	96%

Macro Nutrients

	California Red Kidney Beans	Green Anjou Pears	Recommended Dietary Allowance
Energy	22.6% 655kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	NA	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	24% 31.3g	130g per day for Men 19-50 years
Sugars	NA	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	130% 49.4g	16% 6.15g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	1.56% 0.87g	56g per day for Men 19-50 years

Vitamins

	California Red 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	87.5% 1.05mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	1.87% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Green Anjou Pears	Recommended Dietary Allowance
Calcium	38.7% 387mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	232% 18.6mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	115% 804mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.47% 165g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of California Red Kidney Beans have 52.9 times more Vitamin B1, 10 times more Vitamin B2, 13.6 times more Vitamin B3, 18.1 times more Vitamin B5, 15.3 times more Vitamin B6 and 43.8 times more Vitamin B9 than Green Anjou Pears.
• Both California Red Kidney Beans and Green Anjou Pears provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Green Anjou Pears have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw California Red Kidney Beans as well as Raw Green Anjou Pears have insufficient amounts of Vitamin A in seven ounces.

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

• 7 ounces of California Red Kidney Beans have 17.7 times more Calcium, 14.3 times more Copper, 39 times more Iron, 22.9 times more Magnesium, 20.8 times more Manganese, 31.2 times more Phosphorus, 11.7 times more Potassium, more Selenium and 25.5 times more Zinc than Green Anjou Pears.
• While 7 oz of Raw Green Anjou Pears contain 7.1 times more Water than Raw California Red Kidney Beans.
• 7 ounces of Green Anjou Pears lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 5 times more Energy, 3.8 times more Carbohydrate, 8 times more Fiber and 55.4 times more Protein than Green Anjou Pears.
• 7 ounces of Green Anjou Pears provide inadequate amounts of Protein