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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Pinto Beans	25%	4%	71%

Macro Nutrients

	Red Kidney Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	116% 3370kcal	49.3% 1430kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	85.6% 1.37g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	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	471% 613g	202% 262g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	237% 90g	38g per day for Men 19-50 years
Protein	402% 225g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Red 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	507% 6.1mg	161% 1.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	83% 830mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	243% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	261% 21mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	210% 1470mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	128% 4360mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	89% 9.8mg	11mg per day for Men 19-50 years
Water	3.18% 118g	17% 630g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Boiled Pinto Beans per 1 kg

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

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

• 1 kilogram of Red Kidney Beans has 3.2 times more Vitamin B1, 3.5 times more Vitamin B2, 6.6 times more Vitamin B3, 3.7 times more Vitamin B5, 1.7 times more Vitamin B6, 2.3 times more Vitamin B9, 5.6 times more Vitamin C and 1.6 times more Vitamin K than Boiled Pinto Beans.
• While 1 kg of Boiled Pinto Beans contains 4.5 times more Vitamin E than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Boiled Pinto Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Red Kidney Beans as well as Boiled Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Red Kidney Beans has 1.8 times more Calcium, 3.2 times more Copper, 3.2 times more Iron, 2.8 times more Magnesium, 2.5 times more Manganese, 2.8 times more Phosphorus, 3.1 times more Potassium and 2.8 times more Zinc than Boiled Pinto Beans.
• While 1 kg of Boiled Pinto Beans contains 1.9 times more Selenium than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Boiled Pinto Beans lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 2.4 times more Energy, 2.6 times more Omega 3, 2.3 times more Carbohydrate, 6.2 times more Sugars, 1.7 times more Fiber and 2.5 times more Protein than Boiled Pinto Beans.
• Both Raw Red Kidney Beans as well as Boiled Pinto Beans provide inadequate amounts of Omega 6 in one kilogram.