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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans	25%	4%	71%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Pinto Beans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	49.3% 1430kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	4.25% 1.36g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	85.6% 1.37g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	5.76% 0.98g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 262g	175% 228g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	4.4% 3.2g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	237% 90g	195% 74g	38g per day for Men 19-50 years
Protein	161% 90g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto Beans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.93mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	176% 2.3mg	92% 1.2mg	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	430% 1720μg	325% 1300μg	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	8.9% 8mg	13.3% 12mg	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	62.7% 9.4mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	46% 460mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	269% 2.42mg	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	261% 21mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	207% 4.77mg	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	210% 1470mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	128% 4360mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	89% 9.8mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	17% 630g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Pinto Beans has 1.2 times more Vitamin B1, 1.9 times more Vitamin B6, 1.3 times more Vitamin B9 and 31.3 times more Vitamin E than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.8 times more Vitamin B3 and 2.4 times more Vitamin K than Boiled Pinto Beans.
• Both Boiled Pinto Beans and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Pinto Beans have insufficient amounts of Vitamin B3
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Boiled Pinto Beans as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Pinto Beans has 1.6 times more Calcium and 5.2 times more Selenium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.4 times more Iron than Boiled Pinto Beans.
• Both Boiled Pinto Beans and Boiled Red Kidney Beans contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Pinto Beans has 1.2 times more Fiber than Boiled Red Kidney Beans.
• Both Boiled Pinto Beans and Boiled Red Kidney Beans offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per one kilogram.
• Both Boiled Pinto Beans as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.