Comparing Nutrients in 100 grams Royal Red Kidney Beans VS Extra Sweet Pineapple

Macros Ratio

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

Macro Nutrients

	Royal Red Kidney Beans	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	11.3% 329kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	NA	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	45% 58.3g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	NA	14.2% 10.3g	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	2.97% 2.15g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 6.47g	g per day for Men 19-50 years
Fiber	65.5% 25g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	45.2% 25.3g	0.95% 0.53g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	4.34% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	8.77% 0.11mg	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	98% 393μg	4.75% 19μg	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	5% 4.5mg	62.7% 56.4mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	13% 131mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	12.6% 0.11mg	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	109% 8.7mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	35.6% 0.82mg	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	58% 406mg	1.14% 8mg	700mg per day for Men 19-50 years
Potassium	39.6% 1346mg	3.18% 108mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.3% 85.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Extra Sweet Pineapple per 100 g

Compare the macro and micronutrient content in 100 g of Royal Red Kidney Beans versus 100 g of Extra Sweet Pineapple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Royal Red Kidney Beans vs Extra Sweet Pineapple:

• 100 grams of Royal Red Kidney Beans have 4.9 times more Vitamin B1, 7.3 times more Vitamin B2, 4.2 times more Vitamin B3, 3.6 times more Vitamin B5, 3.5 times more Vitamin B6 and 20.7 times more Vitamin B9 than Extra Sweet Pineapple.
• While 100 g of Raw Extra Sweet Pineapple contain 12.5 times more Vitamin C than Raw Royal Red Kidney Beans.
• Both Raw Royal Red Kidney Beans as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin A and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Royal Red Kidney Beans vs Extra Sweet Pineapple:

• 100 grams of Royal Red Kidney Beans have 10.1 times more Calcium, 8.8 times more Copper, 31.1 times more Iron, 11.5 times more Magnesium, 1.4 times more Manganese, 50.8 times more Phosphorus, 12.5 times more Potassium, 32 times more Selenium and 22.2 times more Zinc than Extra Sweet Pineapple.
• While 100 g of Raw Extra Sweet Pineapple contain 7.2 times more Water than Raw Royal Red Kidney Beans.
• 100 grams of Extra Sweet Pineapple lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Royal Red Kidney Beans have 6.5 times more Energy, 4.3 times more Carbohydrate, 17.8 times more Fiber and 47.8 times more Protein than Extra Sweet Pineapple.
• 100 grams of Extra Sweet Pineapple provide inadequate amounts of Energy and Protein