Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Raw Quinoa

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Boiled Kidney Beans	Raw Quinoa	Recommended Dietary Allowance
Energy	43.8% 1270kcal	127% 3680kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	62.6% 60.7g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	22% 7.06g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	163% 2.6g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	175% 29.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	494% 642g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	168% 64g	184% 70g	38g per day for Men 19-50 years
Protein	155% 86.7g	252% 141g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	300% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	245% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	154% 7.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	375% 4.87mg	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	460% 1840μg	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	NA	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	163% 24.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Raw Quinoa	Recommended Dietary Allowance
Calcium	35% 350mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	656% 5.9mg	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	278% 22mg	571% 45.7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	469% 1970mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	884% 20.3mg	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	653% 4570mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	166% 5630mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	155% 85μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	282% 31mg	11mg per day for Men 19-50 years
Water	18% 669g	3.6% 133g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have more Vitamin K than Raw Quinoa.
• While Raw Quinoa contains 2.3 times more Vitamin B1, 5.5 times more Vitamin B2, 2.6 times more Vitamin B3, 3.5 times more Vitamin B5, 4.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 81.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Raw Quinoa:

• Boiled All Types Kidney Beans have 5 times more Water than Raw Quinoa.
• While Raw Quinoa contains 1.3 times more Calcium, 2.7 times more Copper, 2.1 times more Iron, 4.7 times more Magnesium, 4.7 times more Manganese, 3.3 times more Phosphorus, 1.4 times more Potassium, 7.7 times more Selenium and 3.1 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Quinoa contains 2.9 times more Energy, 12.1 times more Fat, 9.7 times more Saturated Fat, 1.5 times more Omega 3, 27.6 times more Omega 6, 2.8 times more Carbohydrate and 1.6 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Quinoa have similar amounts of Fiber per 1 kg.
• Both Boiled All Types Kidney Beans as well as Raw Quinoa have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.