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

Macros Ratio

	Protein	Fat	Carbs
Green Anjou Pears	3%	1%	96%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Green Anjou Pears	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	4.5% 131kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	NA	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	NA	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	89% 116g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	NA	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	16.6% 12g	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	% 6.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.65g	NA	g per day for Men 19-50 years
Fiber	16% 6.15g	130% 49.4g	38g per day for Men 19-50 years
Protein	1.56% 0.87g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Green Anjou Pears	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.87% 0.3mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.085mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	60.4% 0.79mg	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	4.47% 18μg	195% 780μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.7% 8.73mg	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Anjou Pears	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.2% 22mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	220% 2mg	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	5.95% 0.48mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	96% 2.2mg	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	3.7% 25.8mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.64% 23.6g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Raw Royal Red Kidney Beans contain 39 times more Vitamin B1, 10.9 times more Vitamin B2, 13.9 times more Vitamin B3, 18.1 times more Vitamin B5, 15.2 times more Vitamin B6 and 43.7 times more Vitamin B9 than Raw Green Anjou Pears.
• Both Green Anjou Pears and Royal Red Kidney Beans 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 Green Anjou Pears as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A in seven ounces.

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

• 7 ounces of Green Anjou Pears have 7 times more Water than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 11.9 times more Calcium, 13 times more Copper, 36.3 times more Iron, 19.7 times more Magnesium, 23.1 times more Manganese, 31.2 times more Phosphorus, 10.6 times more Potassium, more Selenium and 26.6 times more Zinc than Raw Green Anjou Pears.
• 7 ounces of Green Anjou Pears lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Royal Red Kidney Beans contain 5 times more Energy, 3.7 times more Carbohydrate, 8 times more Fiber and 57.6 times more Protein than Raw Green Anjou Pears.
• 7 ounces of Green Anjou Pears provide inadequate amounts of Protein