Comparing Nutrients in 14 ounces Raw Quinoa VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Raw Quinoa	California Red Kidney Beans	Recommended Dietary Allowance
Energy	50.4% 1461kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	8.76% 2.8g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	64.5% 1.03g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	69.5% 12g	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	196% 255g	183% 237g	130g per day for Men 19-50 years
Sugars	NA	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	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	73% 27.8g	260% 99g	38g per day for Men 19-50 years
Protein	100% 56g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.3% 3.06mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.93mg	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	183% 730μg	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	NA	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	64.6% 9.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18.7% 187mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	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	227% 18mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	186% 782mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	351% 8.07mg	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	259% 1814mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	65.7% 2235mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	61.3% 33.7μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	92% 10mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Raw Quinoa has 1.5 times more Vitamin B2 and 1.2 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.1 times more Vitamin B9 than Raw Quinoa.
• Both Raw Quinoa and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Quinoa 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 Raw Quinoa vs California Red Kidney Beans:

• Raw Quinoa has 1.2 times more Magnesium, 2 times more Manganese, 2.7 times more Selenium and 1.2 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.1 times more Calcium, 1.9 times more Copper, 2 times more Iron and 2.6 times more Potassium than Raw Quinoa.
• Both Raw Quinoa and Raw California Red Kidney Beans have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Quinoa has 24.3 times more Fat, 19.6 times more Saturated Fat, 3.1 times more Omega 3 and 55.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.6 times more Fiber and 1.7 times more Protein than Raw Quinoa.
• Both Raw Quinoa and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Quinoa as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.