Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Boiled Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Pinto Beans	25%	4%	71%

Macro Nutrients

	Boiled Kidney Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	43.8% 1270kcal	49.3% 1430kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	85.6% 1.37g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	5.76% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	202% 262g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	4.7% 3.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	168% 64g	237% 90g	38g per day for Men 19-50 years
Protein	155% 86.7g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	161% 1.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	176% 2.3mg	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	325% 1300μg	430% 1720μg	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	13.3% 12mg	8.9% 8mg	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	2% 0.3mg	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	35% 350mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	243% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	278% 22mg	261% 21mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	197% 4.53mg	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	197% 1380mg	210% 1470mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	128% 4360mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	89% 9.8mg	11mg per day for Men 19-50 years
Water	18% 669g	17% 630g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Boiled Pinto Beans:

• Boiled All Types Kidney Beans have 1.8 times more Vitamin B3, 1.5 times more Vitamin C and 2.4 times more Vitamin K than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 1.9 times more Vitamin B6, 1.3 times more Vitamin B9 and 31.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Pinto Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Boiled Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Boiled Pinto Beans:

• Boiled Pinto Beans contain 1.3 times more Calcium and 5.6 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Pinto Beans have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.2 times more Omega 3 than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 1.4 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Pinto Beans have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Boiled Pinto Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.