Comparing Nutrients in 1 pound Boiled Red Kidney Beans VS Raw Quinoa

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Boiled Red Kidney Beans	Raw Quinoa	Recommended Dietary Allowance
Energy	20% 576kcal	57.6% 1669kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	73.7% 1.18g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	79.4% 13.5g	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	224% 291g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	88.3% 33.6g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	170% 2.2mg	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	209% 835μg	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	NA	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	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Raw Quinoa	Recommended Dietary Allowance
Calcium	12.7% 127mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	297% 2.68mg	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	167% 13.3mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	213% 894mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	401% 9.22mg	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	296% 2073mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	75% 2554mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	70% 38.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	128% 14mg	11mg per day for Men 19-50 years
Water	8.2% 304g	1.63% 60.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Raw Quinoa per 1 lb

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

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

• 1 pound of Boiled Red Kidney Beans has more Vitamin K than Raw Quinoa.
• While 1 lb of Raw Quinoa contains 2.3 times more Vitamin B1, 5.5 times more Vitamin B2, 2.6 times more Vitamin B3, 3.5 times more Vitamin B5, 4.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 81.3 times more Vitamin E than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 1 pound of Raw Quinoa have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Raw Quinoa contains 1.7 times more Calcium, 2.4 times more Copper, 1.6 times more Iron, 4.4 times more Magnesium, 4.3 times more Manganese, 3.2 times more Phosphorus, 1.4 times more Potassium, 7.1 times more Selenium and 2.9 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Quinoa contains 2.9 times more Energy, 12.1 times more Fat, 9.8 times more Saturated Fat, 1.5 times more Omega 3, 27.8 times more Omega 6, 2.8 times more Carbohydrate and 1.6 times more Protein than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Raw Quinoa offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6