Comparing Nutrients in 14 ounces Pinto Beans VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pinto Beans	25%	3%	72%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pinto Beans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	47.5% 1377kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	5.03% 4.9g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	3.97% 0.67g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	191% 248g	183% 237g	130g per day for Men 19-50 years
Sugars	11.6% 8.37g	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	% 0.52g	NA	g per day for Men 19-50 years
Sucrose	% 7.86g	NA	g per day for Men 19-50 years
Fiber	162% 61.5g	260% 99g	38g per day for Men 19-50 years
Protein	152% 85g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Pinto Beans	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	236% 2.83mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.7% 0.84mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.66mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.3% 3.1mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	121% 1.58mg	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	521% 2084μg	391% 1564μg	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	27.8% 25mg	20% 18mg	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	5.56% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinto Beans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	45% 448mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	394% 3.54mg	485% 4.37mg	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	252% 20mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	166% 699mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	173% 3.97mg	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	233% 1631mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	163% 5529mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	201% 111μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	82.3% 9.05mg	92% 10mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pinto Beans vs California Red Kidney Beans:

• Raw Pinto Beans have 1.3 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Vitamin B3 than Raw Pinto Beans.
• Both Raw Pinto Beans and Raw California Red Kidney Beans have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Pinto Beans as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pinto Beans vs California Red Kidney Beans:

• Raw Pinto Beans have 8.7 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Calcium and 1.8 times more Iron than Raw Pinto Beans.
• Both Raw Pinto Beans and Raw California Red Kidney Beans have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Pinto Beans have 4.9 times more Fat, 2.8 times more Omega 3 and 3.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Fiber than Raw Pinto Beans.
• Both Raw Pinto Beans and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Raw Pinto Beans as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.