Comparing Nutrients in 100 grams Traditional Pineapple VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Traditional Pineapple	4%	2%	94%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Traditional Pineapple	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.55% 45kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	NA	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.1% 12g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	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	2.68% 1.94g	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	% 1.76g	NA	g per day for Men 19-50 years
Sucrose	% 4.6g	NA	g per day for Men 19-50 years
Fiber	NA	24.5% 9.3g	38g per day for Men 19-50 years
Protein	0.98% 0.55g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Traditional Pineapple	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.23% 0.029mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.86% 0.19mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.15% 0.11mg	8% 0.1mg	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	2.75% 11μg	18.5% 74μg	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	18.8% 17mg	1.33% 1.2mg	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	0.58% 0.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Traditional Pineapple	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.3% 13mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	9% 0.081mg	32% 0.29mg	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	3.13% 0.25mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	69.3% 1.6mg	14% 0.32mg	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	1.3% 9mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	3.68% 125mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	2.36% 87.2g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Traditional Pineapple vs Boiled California Red Kidney Beans:

• Traditional Raw Pineapple has 14.1 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.7 times more Vitamin B1, 2.1 times more Vitamin B2 and 6.7 times more Vitamin B9 than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Boiled California Red Kidney Beans have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 100 g.
• Both Traditional Raw Pineapple as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Traditional Pineapple vs Boiled California Red Kidney Beans:

• Traditional Raw Pineapple has 5 times more Manganese and 1.3 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5.1 times more Calcium, 3.6 times more Copper, 11.9 times more Iron, 4 times more Magnesium, 15.2 times more Phosphorus, 3.4 times more Potassium, more Selenium and 10.8 times more Zinc than Traditional Raw Pineapple.

Comparison of macro-nutrients per 100 grams:

• Boiled California Red Kidney Beans contain 2.8 times more Energy, 1.9 times more Carbohydrate and 16.6 times more Protein than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 100 g.