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

Macros Ratio

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

Macro Nutrients

	Pinto Beans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	120% 3470kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	7.34% 2.35g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	148% 2.37g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	481% 626g	460% 598g	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	655% 249g	38g per day for Men 19-50 years
Protein	383% 214g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Pinto Beans	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	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.12mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.4% 11.7mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	157% 7.85mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	365% 4.74mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	113% 1130mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	992% 8.93mg	1222% 11mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	419% 1760mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	499% 11.5mg	435% 10mg	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	579% 4050mg	700mg per day for Men 19-50 years
Potassium	410% 13930mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	507% 279μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	207% 23mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	3.06% 113g	3.18% 118g	3700g per day for Men 19-50 years

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

• Raw Pinto Beans have 1.3 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Vitamin B3 than Raw Pinto Beans.
• Both Raw Pinto Beans and Raw California Red Kidney Beans have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Pinto Beans as well as Raw 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 California Red Kidney Beans:

• Raw Pinto Beans have 8.7 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Calcium and 1.8 times more Iron than Raw Pinto Beans.
• Both Raw Pinto Beans and Raw California Red Kidney Beans have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Pinto Beans have 4.9 times more Fat, 2.8 times more Omega 3 and 3.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Fiber than Raw Pinto Beans.
• Both Raw Pinto Beans and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Raw Pinto Beans as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.