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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Canned Pinto Beans	24%	7%	69%

Macro Nutrients

	Canned Red Kidney Beans	Canned Pinto Beans	Recommended Dietary Allowance
Energy	19.4% 562kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	44.8% 0.72g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	70.6% 92g	130g per day for Men 19-50 years
Sugars	23.8% 17.2g	3.38% 2.45g	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	0.63% 0.45g	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	% 1.04g	% 0g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 2.45g	g per day for Men 19-50 years
Fiber	65.7% 25g	65.7% 25g	38g per day for Men 19-50 years
Protein	64.6% 36g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Canned Pinto Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	NA	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	31.8% 127μg	27.2% 109μg	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	1% 0.91mg	0.5% 0.45mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans	Canned Pinto Beans	Recommended Dietary Allowance
Calcium	26% 259mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	131% 1.17mg	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	85% 6.8mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	75.5% 1.74mg	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	78.4% 549mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	36.6% 1243mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	NA	55μg per day for Men 19-50 years
Sodium	70% 1048mg	72.3% 1084mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	8.35% 309g	8.66% 320g	3700g per day for Men 19-50 years

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

• Canned Red Kidney Beans, Solids have 1.3 times more Vitamin B1 and 1.7 times more Vitamin B3 than Canned Pinto Beans, Solids.
• Both Canned Red Kidney Beans, Solids and Canned Pinto Beans, Solids have similar amounts of Vitamin B2 and Vitamin B9 per 1 lb.
• Both Canned Red Kidney Beans, Solids as well as Canned Pinto Beans, Solids have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Canned Red Kidney Beans, Solids have 1.2 times more Zinc than Canned Pinto Beans, Solids.
• Both Canned Red Kidney Beans, Solids and Canned Pinto Beans, Solids have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Red Kidney Beans, Solids have 7 times more Sugars than Canned Pinto Beans, Solids.
• While Canned Pinto Beans, Solids contain 2.2 times more Omega 3 than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans, Solids and Canned Pinto Beans, Solids have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 1 lb.
• Both Canned Red Kidney Beans, Solids as well as Canned Pinto Beans, Solids have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.