Comparing Nutrients in 1 kilogram Red Kidney Beans VS Canned Pinto Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Canned Pinto Beans with Liquids	22%	6%	72%

Macro Nutrients

	Red Kidney Beans	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Energy	116% 3370kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	73.8% 1.18g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	5.06% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	117% 152g	130g per day for Men 19-50 years
Sugars	29% 21g	14% 10g	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	400% 152g	121% 46g	38g per day for Men 19-50 years
Protein	402% 225g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	16.8% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	57% 0.74mg	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	60% 240μg	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	7.78% 7mg	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	14% 2.1mg	36.7% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Calcium	83% 830mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	180% 1.62mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	138% 3.18mg	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	580% 4060mg	131% 920mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	81% 2760mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	179% 2680mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	3.18% 118g	21% 782g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Canned Pinto Beans with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Canned Pinto Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Canned Pinto Beans with Liquids:

• 1 kilogram of Red Kidney Beans has 11.7 times more Vitamin B1, 13.4 times more Vitamin B2, 7.9 times more Vitamin B3, 5.7 times more Vitamin B5, 5.4 times more Vitamin B6, 16.4 times more Vitamin B9, 6.4 times more Vitamin C and 2.7 times more Vitamin K than Canned Pinto Beans with Liquids.
• While 1 kg of Canned Pinto Beans Solids and Liquids contains 2.6 times more Vitamin E than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Canned Pinto Beans with Liquids have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Canned Pinto Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Canned Pinto Beans with Liquids:

• 1 kilogram of Red Kidney Beans has 1.8 times more Calcium, 4.3 times more Copper, 4.6 times more Iron, 4.2 times more Magnesium, 3.5 times more Manganese, 4.4 times more Phosphorus, 4.9 times more Potassium and 5 times more Zinc than Canned Pinto Beans with Liquids.
• While 1 kg of Canned Pinto Beans Solids and Liquids contains 22.3 times more Sodium and 6.7 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 4.1 times more Energy, 3 times more Omega 3, 4 times more Carbohydrate, 2.1 times more Sugars, 3.3 times more Fiber and 4.9 times more Protein than Canned Pinto Beans with Liquids.
• Both Raw Red Kidney Beans as well as Canned Pinto Beans Solids and Liquids provide inadequate amounts of Omega 6 in one kilogram.