Comparing Nutrients in 1 kilogram Raw Quinoa VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Raw Quinoa	Canned Kidney Beans	Recommended Dietary Allowance
Energy	127% 3680kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	62.6% 60.7g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	22% 7.06g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	163% 2.6g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	175% 29.8g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	494% 642g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	% 18.5g	g per day for Men 19-50 years
Fiber	184% 70g	113% 43g	38g per day for Men 19-50 years
Protein	252% 141g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	300% 3.6mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	245% 3.18mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	154% 7.7mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	375% 4.87mg	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	460% 1840μg	90% 360μg	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	NA	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	163% 24.4mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	47% 470mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	656% 5.9mg	150% 1.35mg	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	571% 45.7mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	469% 1970mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	884% 20.3mg	73% 1.68mg	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	653% 4570mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	166% 5630mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	155% 85μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	282% 31mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	3.6% 133g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raw Quinoa vs Canned Kidney Beans:

• Raw Quinoa has 3.1 times more Vitamin B1, 6.2 times more Vitamin B2, 3.7 times more Vitamin B3, 5.6 times more Vitamin B5, 6.6 times more Vitamin B6, 5.1 times more Vitamin B9 and 122 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin K than Raw Quinoa.
• Both Raw Quinoa as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Raw Quinoa vs Canned Kidney Beans:

• Raw Quinoa has 1.4 times more Calcium, 4.4 times more Copper, 3.9 times more Iron, 7.3 times more Magnesium, 12.1 times more Manganese, 5.1 times more Phosphorus, 2.4 times more Potassium, 9.4 times more Selenium and 6.7 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 59.2 times more Sodium and 5.9 times more Water than Raw Quinoa.

Comparison of macro-nutrients per 1 kilogram:

• Raw Quinoa has 4.4 times more Energy, 10.1 times more Fat, 5 times more Saturated Fat, 3.2 times more Omega 3, 28.1 times more Omega 6, 4.4 times more Carbohydrate, 1.6 times more Fiber and 2.7 times more Protein than Canned All Types Kidney Beans.
• Both Raw Quinoa as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.