Comparing Nutrients in 100 grams Canned Kidney Beans VS Bosc Pears

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Bosc Pears	2%	1%	97%

Macro Nutrients

	Canned Kidney Beans	Bosc Pears	Recommended Dietary Allowance
Energy	2.9% 84kcal	2.3% 67kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	NA	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	12.4% 16g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	14% 10.2g	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	0% 0g	7.78% 5.64g	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	% 0g	% 2.48g	g per day for Men 19-50 years
Sucrose	% 1.85g	% 2.1g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	0.64% 0.36g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Bosc Pears	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	1% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	1.77% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	0.95% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	1.14% 0.057mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	1.6% 0.021mg	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	9% 36μg	1.75% 7μg	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	1.33% 1.2mg	3.1% 2.8mg	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	0.13% 0.02mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	4.33% 5.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Bosc Pears	Recommended Dietary Allowance
Calcium	3.4% 34mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	11.6% 0.1mg	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	14.6% 1.17mg	1.88% 0.15mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	2.04% 0.047mg	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	13% 90mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2.25% 83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Bosc Pears:

• Canned All Types Kidney Beans have 9.7 times more Vitamin B1, 2.2 times more Vitamin B2, 2.7 times more Vitamin B3, 2.4 times more Vitamin B5, 3.5 times more Vitamin B6 and 5.1 times more Vitamin B9 than Raw Bosc Pears.
• While Raw Bosc Pears contain 2.3 times more Vitamin C and 1.3 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Bosc Pears have insufficient amounts of Vitamin E in 100 g.

Comparing minerals per 100 grams for Canned Kidney Beans vs Bosc Pears:

• Canned All Types Kidney Beans have 3.4 times more Calcium, 1.3 times more Copper, 7.8 times more Iron, 3.9 times more Magnesium, 3.6 times more Manganese, 6.4 times more Phosphorus, 1.9 times more Potassium, more Selenium, 296 times more Sodium and 3.5 times more Zinc than Raw Bosc Pears.
• Both Canned All Types Kidney Beans and Raw Bosc Pears have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned All Types Kidney Beans have 1.3 times more Energy, 1.4 times more Fiber and 14.5 times more Protein than Raw Bosc Pears.
• While Raw Bosc Pears contain 5.5 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Bosc Pears have similar amounts of Carbohydrate per 100 g.
• Both Canned All Types Kidney Beans as well as Raw Bosc Pears have insufficient amounts of Fat, Glucose and Sucrose in 100 g.