Comparing Nutrients in 7 ounces Pears, canned, heavy syrup pack, solids and liquids VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pears, canned, heavy syrup pack, solids and liquids	1%	1%	98%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Pears, canned, heavy syrup pack, solids and liquids	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	5.06% 147kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	35% 45.2g	130g per day for Men 19-50 years
Sugars	41.6% 30g	0.88% 0.64g	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	16% 11.7g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 2.78g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Pears, canned, heavy syrup pack, solids and liquids	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.87% 0.044mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.14% 0.028mg	18.3% 0.24mg	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	0.5% 2μg	64.5% 258μg	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	2.43% 2.2mg	2.65% 2.4mg	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	1.06% 0.16mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears, canned, heavy syrup pack, solids and liquids	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	47.6% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.37% 15μg	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	5.46% 0.44mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	37% 0.85mg	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	2% 14mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.3% 159g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pears, canned, heavy syrup pack, solids and liquids vs Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain 16 times more Vitamin B1, 2.6 times more Vitamin B2, 2.4 times more Vitamin B3, 10 times more Vitamin B5, 8.6 times more Vitamin B6, 130 times more Vitamin B9 and 28 times more Vitamin K than Pears, canned, heavy syrup pack, solids and liquids.
• Both Pears, canned, heavy syrup pack, solids and liquids and Boiled All Types Kidney Beans have similar amounts of Vitamin C per 7 oz.
• Both Pears, canned, heavy syrup pack, solids and liquids as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Pears, canned, heavy syrup pack, solids and liquids vs Boiled Kidney Beans:

• Pears, canned, heavy syrup pack, solids and liquids have 1.2 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7 times more Calcium, 4.4 times more Copper, 10.1 times more Iron, 10.5 times more Magnesium, 13.4 times more Manganese, 19.7 times more Phosphorus, 6.2 times more Potassium, more Selenium and 12.5 times more Zinc than Pears, canned, heavy syrup pack, solids and liquids.

Comparison of macro-nutrients per 7 ounces:

• Pears, canned, heavy syrup pack, solids and liquids have 47.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Energy, more Omega 3, 4 times more Fiber and 43.4 times more Protein than Pears, canned, heavy syrup pack, solids and liquids.
• Both Pears, canned, heavy syrup pack, solids and liquids and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 7 oz.
• Both Pears, canned, heavy syrup pack, solids and liquids as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.