Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Boiled Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Pink Beans	24%	3%	73%

Macro Nutrients

	Boiled Kidney Beans	Boiled Pink Beans	Recommended Dietary Allowance
Energy	17.4% 504kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	85.2% 111g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	1.97% 1.43g	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	67% 25.4g	55.4% 21g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	64.2% 36g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Pink Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	53.4% 0.69mg	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	129% 516μg	167% 667μg	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	0% 0mg	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	0.79% 0.12mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Pink Beans	Recommended Dietary Allowance
Calcium	14% 139mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	120% 1.08mg	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	110% 8.8mg	114% 9.13mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	95% 2.17mg	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	78.2% 548mg	94% 655mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	7.2% 266g	6.56% 243g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Boiled Pink Beans:

• Boiled All Types Kidney Beans have more Vitamin C and 2.3 times more Vitamin K than Boiled Pink Beans.
• While Boiled Pink Beans contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 32.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Pink Beans have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Boiled Pink Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Boiled Pink Beans:

• Boiled Pink Beans contain 1.5 times more Calcium, 1.3 times more Copper, 1.5 times more Magnesium, 1.3 times more Manganese, 1.3 times more Potassium and 1.3 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Pink Beans have similar amounts of Iron, Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 1.8 times more Omega 3 and 1.2 times more Fiber than Boiled Pink Beans.
• Both Boiled All Types Kidney Beans and Boiled Pink Beans have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Boiled All Types Kidney Beans as well as Boiled Pink Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.