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

Macros Ratio

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

Macro Nutrients

	Boiled Red 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	0.89% 0.29g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	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	77.3% 29.4g	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 Red 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 Red Kidney Beans	Boiled Pink Beans	Recommended Dietary Allowance
Calcium	11% 111mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	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	146% 11.7mg	114% 9.13mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	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	80.5% 564mg	94% 655mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	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 Red Kidney Beans vs Boiled Pink Beans:

• Boiled Red 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 Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Pink Beans have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Boiled Red 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 Red Kidney Beans vs Boiled Pink Beans:

• Boiled Red Kidney Beans have 1.3 times more Iron than Boiled Pink Beans.
• While Boiled Pink Beans contain 1.9 times more Calcium, 1.4 times more Magnesium and 1.3 times more Potassium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Pink Beans have similar amounts of Copper, Manganese, Phosphorus, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Red Kidney Beans have 1.8 times more Omega 3 and 1.4 times more Fiber than Boiled Pink Beans.
• Both Boiled Red Kidney Beans and Boiled Pink Beans have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Boiled Red Kidney Beans as well as Boiled Pink Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.