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

Macros Ratio

	Protein	Fat	Carbs
Pinto Beans	25%	3%	72%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pinto Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	120% 3470kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	7.34% 2.35g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	148% 2.37g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	481% 626g	172% 224g	130g per day for Men 19-50 years
Sugars	29% 21g	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	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	408% 155g	245% 93g	38g per day for Men 19-50 years
Protein	383% 214g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Pinto Beans	Boiled California 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	594% 7.13mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.12mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.4% 11.7mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	157% 7.85mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	365% 4.74mg	80% 1.04mg	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	1313% 5250μg	185% 740μg	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	70% 63mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinto Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	113% 1130mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	992% 8.93mg	321% 2.9mg	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	634% 50.7mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	419% 1760mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	499% 11.5mg	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	587% 4110mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	410% 13930mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	507% 279μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	207% 23mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	3.06% 113g	18% 669g	3700g per day for Men 19-50 years

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

• Raw Pinto Beans have 5.5 times more Vitamin B1, 3.4 times more Vitamin B2, 2.2 times more Vitamin B3, 3.6 times more Vitamin B5, 4.6 times more Vitamin B6, 7.1 times more Vitamin B9 and 5.3 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Raw Pinto Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Pinto Beans have 1.7 times more Calcium, 3.1 times more Copper, 1.7 times more Iron, 3.7 times more Magnesium, 3.6 times more Manganese, 3 times more Phosphorus, 3.3 times more Potassium, 23.3 times more Selenium and 2.7 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5.9 times more Water than Raw Pinto Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Pinto Beans have 2.8 times more Energy, 13.7 times more Fat, 7.4 times more Omega 3, 8.5 times more Omega 6, 2.8 times more Carbohydrate, 1.7 times more Fiber and 2.3 times more Protein than Boiled California Red Kidney Beans.
• Both Raw Pinto Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.