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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Pinto Beans	Recommended Dietary Allowance
Energy	51.6% 1497kcal	54.3% 1574kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	3.33% 1.07g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	67% 1.08g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	4.54% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	218% 284g	130g per day for Men 19-50 years
Sugars	NA	13.2% 9.57g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	NA	% 9g	g per day for Men 19-50 years
Fiber	297% 113g	185% 70.3g	38g per day for Men 19-50 years
Protein	197% 111g	173% 97g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	270% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	71.2% 3.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	165% 2.15mg	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	447% 1787μg	595% 2381μg	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	22.7% 20.4mg	31.8% 28.6mg	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	NA	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pinto Beans	Recommended Dietary Allowance
Calcium	88.5% 885mg	51.3% 513mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	450% 4.05mg	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	530% 42.4mg	287% 23mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	190% 798mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	226% 5.2mg	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	262% 1837mg	266% 1864mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	186% 6319mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	230% 127μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.4% 51.4g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 1.8 times more Vitamin B3 than Raw Pinto Beans.
• While Raw Pinto Beans contain 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.
• Both Raw California Red Kidney Beans and Raw Pinto Beans have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Raw California Red Kidney Beans as well as Raw Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Raw California Red Kidney Beans have 1.7 times more Calcium, 1.2 times more Copper and 1.8 times more Iron than Raw Pinto Beans.
• While Raw Pinto Beans contain 8.7 times more Selenium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Pinto Beans have similar amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

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