Comparing Nutrients in 100 grams Boiled Red Kidney Beans VS Pina Colada

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Pina Colada	2%	15%	83%

Macro Nutrients

	Boiled Red Kidney Beans	Pina Colada	Recommended Dietary Allowance
Energy	4.38% 127kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1.94% 1.88g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	5.1% 1.64g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	17.4% 22.7g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	31% 22.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19.5% 7.4g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	0.75% 0.42g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Pina Colada	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	2.4% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	0.74% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	1.22% 0.061mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	3.46% 0.045mg	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	32.5% 130μg	3% 12μg	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	1.33% 1.2mg	5.44% 4.9mg	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	0.2% 0.03mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Pina Colada	Recommended Dietary Allowance
Calcium	2.8% 28mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	8.78% 0.079mg	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	36.8% 2.94mg	2.63% 0.21mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	23% 0.53mg	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	20.3% 142mg	1% 7mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Pina Colada per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Red Kidney Beans vs Pina Colada:

• 100 grams of Boiled Red Kidney Beans have 5.5 times more Vitamin B1, 3.4 times more Vitamin B2, 4.9 times more Vitamin B3, 3.6 times more Vitamin B5, 2.7 times more Vitamin B6, 10.8 times more Vitamin B9 and 84 times more Vitamin K than Pina Colada.
• While 100 g of Pina Colada contain 4.1 times more Vitamin C than Boiled Red Kidney Beans.
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• 100 grams of Pina Colada have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K
• Both Boiled Red Kidney Beans as well as Pina Colada have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Boiled Red Kidney Beans vs Pina Colada:

• 100 grams of Boiled Red Kidney Beans have 3.5 times more Calcium, 3.1 times more Copper, 14 times more Iron, 5.6 times more Magnesium, 20.3 times more Phosphorus, 5.7 times more Potassium, 1.7 times more Selenium and 8.2 times more Zinc than Pina Colada.
• Both Boiled Red Kidney Beans and Pina Colada contain similar levels of Manganese per 100 grams.
• 100 grams of Pina Colada lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 33.6 times more Omega 3, 24.7 times more Fiber and 20.6 times more Protein than Pina Colada.
• While 100 g of Pina Colada contain 1.4 times more Energy, 22.7 times more Saturated Fat and 69.8 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pina Colada offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Pina Colada provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled Red Kidney Beans as well as Pina Colada provide inadequate amounts of Omega 6 in 100 grams.