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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pink Beans	24%	3%	73%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Boiled Pink Beans	Red Kidney Beans	Recommended Dietary Allowance
Energy	23.3% 676kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	27.2% 0.44g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	214% 278g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	13% 9.53g	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	63.3% 24g	181% 69g	38g per day for Men 19-50 years
Protein	73.4% 41g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Boiled Pink Beans	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.17mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	139% 1.8mg	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	191% 762μg	447% 1787μg	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	0% 0mg	22.7% 20.4mg	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	29.6% 4.45mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.8μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pink Beans	Red Kidney Beans	Recommended Dietary Allowance
Calcium	23.6% 236mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	352% 3.17mg	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	130% 10.4mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	219% 5.04mg	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	107% 748mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	67.8% 2304mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	7.5% 278g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Boiled Pink Beans have 4.7 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.4 times more Vitamin B1, 3.4 times more Vitamin B2, 3.7 times more Vitamin B3, 2.6 times more Vitamin B5, 2.3 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin K than Boiled Pink Beans.
• Both Boiled Pink Beans as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled Pink Beans have 5.2 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.6 times more Calcium, 2.6 times more Copper, 2.9 times more Iron, 2.1 times more Magnesium, 2 times more Manganese, 2.5 times more Phosphorus, 2.7 times more Potassium, 2.3 times more Selenium and 2.9 times more Zinc than Boiled Pink Beans.

Comparison of macro-nutrients per 1 pound:

• Raw Red Kidney Beans contain 2.3 times more Energy, 2.2 times more Fat, 3.7 times more Omega 3, 2 times more Omega 6, 2.2 times more Carbohydrate, 5.8 times more Sugars, 2.9 times more Fiber and 2.5 times more Protein than Boiled Pink Beans.
• Both Boiled Pink Beans as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.