Comparing Nutrients in 1 pound Raw Quinoa VS Boiled Kidney Beans

Macros Ratio

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

Macro Nutrients

	Raw Quinoa	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	57.6% 1669kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	73.7% 1.18g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	79.4% 13.5g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	79.6% 103g	130g per day for Men 19-50 years
Sugars	NA	2% 1.45g	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	83.6% 31.8g	76.4% 29g	38g per day for Men 19-50 years
Protein	114% 64g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	42% 0.54mg	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	209% 835μg	147% 590μg	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	NA	6.05% 5.44mg	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	73.8% 11mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	21.3% 213mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	297% 2.68mg	109% 0.98mg	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	259% 20.7mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	213% 894mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	401% 9.22mg	85% 1.95mg	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	296% 2073mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	75% 2554mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	1.63% 60.2g	8.2% 304g	3700g per day for Men 19-50 years

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

• Raw Quinoa has 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 All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin K than Raw Quinoa.
• Both Raw Quinoa as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Quinoa has 1.3 times more Calcium, 2.7 times more Copper, 2.1 times more Iron, 4.7 times more Magnesium, 4.7 times more Manganese, 3.3 times more Phosphorus, 1.4 times more Potassium, 7.7 times more Selenium and 3.1 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5 times more Water than Raw Quinoa.

Comparison of macro-nutrients per 1 pound:

• Raw Quinoa has 2.9 times more Energy, 12.1 times more Fat, 9.7 times more Saturated Fat, 1.5 times more Omega 3, 27.6 times more Omega 6, 2.8 times more Carbohydrate and 1.6 times more Protein than Boiled All Types Kidney Beans.
• Both Raw Quinoa and Boiled All Types Kidney Beans have similar amounts of Fiber per 1 lb.
• Both Raw Quinoa as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.