Comparing Nutrients in 7 ounces Traditional Pineapple VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Traditional Pineapple	4%	2%	94%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Traditional Pineapple	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	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	18% 23.5g	89% 116g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	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	5.3% 3.85g	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	% 3.5g	NA	g per day for Men 19-50 years
Sucrose	% 9.1g	NA	g per day for Men 19-50 years
Fiber	NA	130% 49.4g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Traditional Pineapple	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.43% 0.058mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	5.46% 22μg	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	37.3% 33.5mg	9.92% 8.93mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Traditional Pineapple	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	6.2% 0.5mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	137% 3.16mg	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	2.55% 18mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	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	1.44% 0.16mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	4.68% 173g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Traditional Pineapple VS Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Traditional Pineapple 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 Traditional Pineapple vs Royal Red Kidney Beans:

• 7 ounces of Traditional Pineapple have 3.8 times more Vitamin C than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 5 times more Vitamin B1, 8.3 times more Vitamin B2, 4.5 times more Vitamin B3, 4 times more Vitamin B5, 3.7 times more Vitamin B6 and 35.7 times more Vitamin B9 than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

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

• 7 ounces of Traditional Pineapple have 1.4 times more Manganese and 7.3 times more Water than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 10.1 times more Calcium, 12.3 times more Copper, 34.8 times more Iron, 11.5 times more Magnesium, 45.1 times more Phosphorus, 10.8 times more Potassium, more Selenium and 33.3 times more Zinc than Traditional Raw Pineapple.
• 7 ounces of Traditional Pineapple lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Royal Red Kidney Beans contain 7.3 times more Energy, 4.9 times more Carbohydrate and 46.1 times more Protein than Traditional Raw Pineapple.
• 7 ounces of Traditional Pineapple provide inadequate amounts of Energy and Protein