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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Boiled Pinto Beans	25%	4%	71%

Macro Nutrients

	Boiled Red Kidney Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	20% 576kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	91% 119g	130g per day for Men 19-50 years
Sugars	2% 1.45g	2.13% 1.54g	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	% 1.54g	g per day for Men 19-50 years
Fiber	88.3% 33.6g	107% 41g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Boiled 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	60.5% 0.73mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	80% 1.04mg	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	147% 590μg	195% 780μg	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	6.05% 5.44mg	4.03% 3.63mg	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	0.91% 0.14mg	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	12.7% 127mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	167% 13.3mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	89.3% 2.05mg	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	92% 644mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	58% 1978mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	8.2% 304g	7.7% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Boiled Pinto Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Red Kidney Beans versus 1 lb of Boiled Pinto Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Red Kidney Beans has 1.8 times more Vitamin B3 and 2.4 times more Vitamin K than Boiled Pinto Beans.
• While 1 lb of Boiled Pinto Beans contains 1.9 times more Vitamin B6, 1.3 times more Vitamin B9 and 31.3 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Pinto Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 1 pound of Boiled Pinto Beans have insufficient amounts of Vitamin B3
• Both Boiled Red Kidney Beans as well as Boiled Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Boiled Red Kidney Beans has 1.4 times more Iron than Boiled Pinto Beans.
• While 1 lb of Boiled Pinto Beans contains 1.6 times more Calcium and 5.2 times more Selenium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Pinto Beans contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 1.2 times more Omega 3 than Boiled Pinto Beans.
• Both Boiled Red Kidney Beans and Boiled Pinto Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one pound.
• Both Boiled Red Kidney Beans as well as Boiled Pinto Beans provide inadequate amounts of Omega 6 in one pound.