Comparing Nutrients in 1 pound Red Kidney Beans VS Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Pinto Beans	25%	3%	72%

Macro Nutrients

	Red Kidney Beans	Pinto Beans	Recommended Dietary Allowance
Energy	52.7% 1529kcal	54.3% 1574kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	3.33% 1.07g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	67% 1.08g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	214% 278g	218% 284g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	181% 69g	185% 70.3g	38g per day for Men 19-50 years
Protein	182% 102g	173% 97g	56g per day for Men 19-50 years

Vitamins

	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	230% 2.76mg	270% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	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	6.35% 0.95mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Pinto Beans	Recommended Dietary Allowance
Calcium	37.6% 376mg	51.3% 513mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	450% 4.05mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	287% 23mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	190% 798mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	266% 1864mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	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	3.63% 54.4mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	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

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

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

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

• 1 pound of Red Kidney Beans has 1.8 times more Vitamin B3 than Pinto Beans.
• While 1 lb of Raw Pinto Beans contains 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pinto Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K per one pound.
• Both Raw Red Kidney Beans as well as Raw Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Red Kidney Beans has 1.3 times more Iron and 1.2 times more Zinc than Pinto Beans.
• While 1 lb of Raw Pinto Beans contains 1.4 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium and 8.7 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pinto Beans contain similar levels of Manganese, Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 1.5 times more Omega 3 than Pinto Beans.
• Both Red Kidney Beans and Pinto Beans offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per one pound.
• Both Raw Red Kidney Beans as well as Raw Pinto Beans provide inadequate amounts of Omega 6 in one pound.