Comparing Nutrients in 14 ounces Canned Kidney Beans VS Raw Quinoa

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Canned Kidney Beans	Raw Quinoa	Recommended Dietary Allowance
Energy	11.5% 333kcal	50.4% 1461kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	25% 24g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	8.76% 2.8g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	64.5% 1.03g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	69.5% 12g	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	196% 255g	130g per day for Men 19-50 years
Sugars	10% 7.34g	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	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	73% 27.8g	38g per day for Men 19-50 years
Protein	37% 20.7g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	61.3% 3.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	149% 1.93mg	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	183% 730μg	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	NA	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	64.6% 9.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Raw Quinoa	Recommended Dietary Allowance
Calcium	13.5% 135mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	260% 2.34mg	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	227% 18mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	186% 782mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	351% 8.07mg	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	259% 1814mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	65.7% 2235mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	61.3% 33.7μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	8.37% 310g	1.42% 52.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Raw Quinoa:

• Canned All Types Kidney Beans have more Vitamin K than Raw Quinoa.
• While Raw Quinoa contains 3.1 times more Vitamin B1, 6.2 times more Vitamin B2, 3.7 times more Vitamin B3, 5.6 times more Vitamin B5, 6.6 times more Vitamin B6, 5.1 times more Vitamin B9 and 122 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Quinoa have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Raw Quinoa:

• Canned All Types Kidney Beans have 59.2 times more Sodium and 5.9 times more Water than Raw Quinoa.
• While Raw Quinoa contains 1.4 times more Calcium, 4.4 times more Copper, 3.9 times more Iron, 7.3 times more Magnesium, 12.1 times more Manganese, 5.1 times more Phosphorus, 2.4 times more Potassium, 9.4 times more Selenium and 6.7 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw Quinoa contains 4.4 times more Energy, 10.1 times more Fat, 5 times more Saturated Fat, 3.2 times more Omega 3, 28.1 times more Omega 6, 4.4 times more Carbohydrate, 1.6 times more Fiber and 2.7 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Quinoa have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.