Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Raw Quinoa

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Raw Quinoa	Recommended Dietary Allowance
Energy	42.8% 1240kcal	127% 3680kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	62.6% 60.7g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	22% 7.06g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	163% 2.6g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	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	172% 224g	494% 642g	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	245% 93g	184% 70g	38g per day for Men 19-50 years
Protein	163% 91g	252% 141g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	108% 1.3mg	300% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	245% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	154% 7.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	185% 740μg	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	NA	163% 24.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Raw Quinoa	Recommended Dietary Allowance
Calcium	66% 660mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	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	373% 30mg	571% 45.7mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	469% 1970mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	196% 1370mg	653% 4570mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	166% 5630mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	155% 85μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	282% 31mg	11mg per day for Men 19-50 years
Water	18% 669g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Raw Quinoa per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Raw Quinoa to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Raw Quinoa contains 2.8 times more Vitamin B1, 5.1 times more Vitamin B2, 2.8 times more Vitamin B3, 3.5 times more Vitamin B5, 4.7 times more Vitamin B6 and 2.5 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled California Red Kidney Beans has 1.4 times more Calcium than Raw Quinoa.
• While 1 kg of Raw Quinoa contains 2 times more Copper, 1.5 times more Iron, 4.1 times more Magnesium, 6.4 times more Manganese, 3.3 times more Phosphorus, 1.3 times more Potassium, 7.1 times more Selenium and 3.6 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.3 times more Fiber than Raw Quinoa.
• While 1 kg of Raw Quinoa contains 3 times more Energy, 67.4 times more Fat, 50.4 times more Saturated Fat, 8.1 times more Omega 3, 148.9 times more Omega 6, 2.9 times more Carbohydrate and 1.5 times more Protein than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6