Comparing Nutrients in 1 kilogram Raw Quinoa VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Raw Quinoa	California Red Kidney Beans	Recommended Dietary Allowance
Energy	127% 3680kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	62.6% 60.7g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	22% 7.06g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	163% 2.6g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	175% 29.8g	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	494% 642g	460% 598g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	184% 70g	655% 249g	38g per day for Men 19-50 years
Protein	252% 141g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	300% 3.6mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	245% 3.18mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	154% 7.7mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	375% 4.87mg	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	460% 1840μg	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	NA	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	163% 24.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	47% 470mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	656% 5.9mg	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	571% 45.7mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	469% 1970mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	884% 20.3mg	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	653% 4570mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	166% 5630mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	155% 85μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	282% 31mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.18% 118g	3700g per day for Men 19-50 years

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

• Raw Quinoa has 1.5 times more Vitamin B2 and 1.2 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.1 times more Vitamin B9 than Raw Quinoa.
• Both Raw Quinoa and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Quinoa 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 Raw Quinoa vs California Red Kidney Beans:

• Raw Quinoa has 1.2 times more Magnesium, 2 times more Manganese, 2.7 times more Selenium and 1.2 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.1 times more Calcium, 1.9 times more Copper, 2 times more Iron and 2.6 times more Potassium than Raw Quinoa.
• Both Raw Quinoa and Raw California Red Kidney Beans have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Quinoa has 24.3 times more Fat, 19.6 times more Saturated Fat, 3.1 times more Omega 3 and 55.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.6 times more Fiber and 1.7 times more Protein than Raw Quinoa.
• Both Raw Quinoa and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Raw Quinoa as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.