Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Bosc Pears

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Bosc Pears	2%	1%	97%

Macro Nutrients

	Boiled California Red Kidney Beans	Bosc Pears	Recommended Dietary Allowance
Energy	4.28% 124kcal	2.3% 67kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	12.4% 16g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.48g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	0.64% 0.36g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Bosc Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	1% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	1.77% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	0.95% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	1.14% 0.057mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	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	18.5% 74μg	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	NA	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.33% 5.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Bosc Pears	Recommended Dietary Allowance
Calcium	6.6% 66mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	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	37.3% 2.98mg	1.88% 0.15mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	19.6% 137mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.25% 83g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Bosc Pears per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Bosc Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Bosc Pears:

• 100 grams of Boiled California Red Kidney Beans have 10.8 times more Vitamin B1, 2.7 times more Vitamin B2, 3.6 times more Vitamin B3, 3.8 times more Vitamin B5, 5 times more Vitamin B6 and 10.6 times more Vitamin B9 than Bosc Pears.
• While 100 g of Raw Bosc Pears contain 2.3 times more Vitamin C than Boiled California Red Kidney Beans.
• 100 grams of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 100 grams of Bosc Pears have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Raw Bosc Pears have insufficient amounts of Vitamin A in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Bosc Pears:

• 100 grams of Boiled California Red Kidney Beans have 6.6 times more Calcium, 2.8 times more Copper, 19.9 times more Iron, 6.9 times more Magnesium, 6.8 times more Manganese, 9.8 times more Phosphorus, 3.4 times more Potassium, more Selenium and 6.6 times more Zinc than Bosc Pears.
• 100 grams of Bosc Pears lack sufficient amounts of Calcium, Iron, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 1.9 times more Energy, 1.4 times more Carbohydrate, 3 times more Fiber and 25.4 times more Protein than Bosc Pears.
• 100 grams of Bosc Pears provide inadequate amounts of Protein