Comparing Nutrients in 7 ounces California Red Kidney Beans VS Pineapple

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Pineapple	Recommended Dietary Allowance
Energy	22.6% 655kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	91% 119g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	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	130% 49.4g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	California Red 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	87.5% 1.05mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	8.45% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	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

	California Red Kidney Beans	Pineapple	Recommended Dietary Allowance
Calcium	38.7% 387mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	232% 18.6mg	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	115% 804mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0.36% 0.2μg	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	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.6% 171g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of California Red Kidney Beans have 6.7 times more Vitamin B1, 6.8 times more Vitamin B2, 4.1 times more Vitamin B3, 3.7 times more Vitamin B5, 3.5 times more Vitamin B6 and 21.9 times more Vitamin B9 than Pineapple.
• While 7 oz of Raw Pineapple contain 10.6 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Pineapple have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of California Red Kidney Beans have 15 times more Calcium, 10 times more Copper, 32.2 times more Iron, 13.3 times more Magnesium, 50.6 times more Phosphorus, 13.7 times more Potassium, 32 times more Selenium and 21.3 times more Zinc than Pineapple.
• While 7 oz of Raw Pineapple contain 7.3 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pineapple contain similar levels of Manganese per seven ounces.
• 7 ounces of Pineapple lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 6.6 times more Energy, 4.9 times more Omega 3, 4.6 times more Carbohydrate, 17.8 times more Fiber and 45.1 times more Protein than Pineapple.
• 7 ounces of Pineapple provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw California Red Kidney Beans as well as Raw Pineapple provide inadequate amounts of Omega 6 in seven ounces.