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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Raw Quinoa	Recommended Dietary Allowance
Energy	114% 3300kcal	127% 3680kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	62.6% 60.7g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	22% 7.06g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	163% 2.6g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	460% 598g	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	655% 249g	184% 70g	38g per day for Men 19-50 years
Protein	435% 244g	252% 141g	56g per day for Men 19-50 years

Vitamins

	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	441% 5.3mg	300% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	245% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	154% 7.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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

	California Red Kidney Beans	Raw Quinoa	Recommended Dietary Allowance
Calcium	195% 1950mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	571% 45.7mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	469% 1970mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	653% 4570mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	166% 5630mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	155% 85μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	282% 31mg	11mg per day for Men 19-50 years
Water	3.18% 118g	3.6% 133g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 California Red Kidney Beans vs Raw Quinoa:

• 1 kilogram of California Red Kidney Beans has 1.5 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.1 times more Vitamin B9 than Raw Quinoa.
• While 1 kg of Raw Quinoa contains 1.5 times more Vitamin B2 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Raw Quinoa provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• Both Raw 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 California Red Kidney Beans vs Raw Quinoa:

• 1 kilogram of California Red Kidney Beans has 4.1 times more Calcium, 1.9 times more Copper, 2 times more Iron and 2.6 times more Potassium than Raw Quinoa.
• While 1 kg of Raw Quinoa contains 2 times more Manganese and 2.7 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Raw Quinoa contain similar levels of Magnesium, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 3.6 times more Fiber and 1.7 times more Protein than Raw Quinoa.
• While 1 kg of Raw Quinoa contains 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.
• Both California Red Kidney Beans and Raw Quinoa offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6