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

Macros Ratio

	Protein	Fat	Carbs
Pinto Beans	25%	3%	72%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Pinto Beans	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	54.3% 1574kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	67% 1.08g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	4.54% 0.77g	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	218% 284g	204% 265g	130g per day for Men 19-50 years
Sugars	13.2% 9.57g	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	0% 0g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 9g	NA	g per day for Men 19-50 years
Fiber	185% 70.3g	297% 113g	38g per day for Men 19-50 years
Protein	173% 97g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Pinto Beans	Royal 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	270% 3.23mg	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.33mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.2% 3.56mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	138% 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	595% 2381μg	446% 1783μg	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	31.8% 28.6mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinto Beans	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	51.3% 513mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	450% 4.05mg	504% 4.54mg	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	287% 23mg	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	190% 798mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	219% 5.03mg	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	266% 1864mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	186% 6319mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	230% 127μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	110% 12mg	11mg per day for Men 19-50 years
Water	1.4% 51.4g	1.46% 54g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 pound of Pinto Beans has 1.3 times more Magnesium and 8.7 times more Selenium than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 1.7 times more Iron than Raw Pinto Beans.
• Both Pinto Beans and Royal Red Kidney Beans contain similar levels of Calcium, Copper, Manganese, Phosphorus, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pinto Beans has 1.6 times more Omega 3 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 1.6 times more Fiber than Raw Pinto Beans.
• Both Pinto Beans and Royal Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• Both Raw Pinto Beans as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.