Comparing Nutrients in 14 ounces Canned Kidney Beans VS Canned Pinto Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Canned Pinto Beans with Liquids	22%	6%	72%

Macro Nutrients

	Canned Kidney Beans	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Energy	11.5% 333kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	29.3% 0.47g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	46.3% 60.2g	130g per day for Men 19-50 years
Sugars	10% 7.34g	5.6% 4.05g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	48% 18.3g	38g per day for Men 19-50 years
Protein	37% 20.7g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	6.65% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	22.6% 0.29mg	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	35.7% 143μg	24% 95μg	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	5.3% 4.76mg	3.1% 2.78mg	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	0.53% 0.079mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Calcium	13.5% 135mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	71.4% 0.64mg	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	58% 4.64mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	55% 1.26mg	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	51% 357mg	52% 365mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	32.2% 1095mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	71% 1064mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	8.37% 310g	8.4% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Canned Pinto Beans with Liquids:

• Canned All Types Kidney Beans have 2.2 times more Vitamin B1, 3.2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B9, 1.7 times more Vitamin C and 2 times more Vitamin K than Canned Pinto Beans Solids and Liquids.
• While Canned Pinto Beans Solids and Liquids contain 27.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Pinto Beans Solids and Liquids have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Canned All Types Kidney Beans as well as Canned Pinto Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Canned Pinto Beans with Liquids:

• Canned Pinto Beans Solids and Liquids contain 1.4 times more Calcium, 1.3 times more Iron and 1.9 times more Manganese than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Pinto Beans Solids and Liquids have similar amounts of Copper, Magnesium, Phosphorus, Potassium, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans have 1.8 times more Sugars than Canned Pinto Beans Solids and Liquids.
• While Canned Pinto Beans Solids and Liquids contain 1.4 times more Omega 3 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Pinto Beans Solids and Liquids have similar amounts of Energy, Carbohydrate, Fiber and Protein per 14 oz.
• Both Canned All Types Kidney Beans as well as Canned Pinto Beans Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.