Comparing Nutrients in 1 pound Raw Quinoa VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Raw Quinoa	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	57.6% 1669kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	73.7% 1.18g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	79.4% 13.5g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.4g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	114% 64g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Canned Red Kidney Beans with Liquids	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	28% 0.36mg	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	26% 104μg	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	4.03% 3.63mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	21.3% 213mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	297% 2.68mg	74% 0.67mg	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	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	213% 894mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	401% 9.22mg	57.4% 1.3mg	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	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	75% 2554mg	34.7% 1179mg	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	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	1.63% 60.2g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Quinoa VS Canned Red Kidney Beans with Liquids per 1 lb

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

Lets compare vitamin content per 1 pound of Raw Quinoa vs Canned Red Kidney Beans with Liquids:

• 1 pound of Raw Quinoa has 3.4 times more Vitamin B1, 4.7 times more Vitamin B2, 3.1 times more Vitamin B3, 5.9 times more Vitamin B5, 6.1 times more Vitamin B6, 8 times more Vitamin B9 and 122 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains more Vitamin K than Raw Quinoa.
• 1 pound of Raw Quinoa have insufficient amounts of Vitamin K
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Raw Quinoa as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Raw Quinoa vs Canned Red Kidney Beans with Liquids:

• 1 pound of Raw Quinoa has 1.6 times more Calcium, 4 times more Copper, 3.7 times more Iron, 6.6 times more Magnesium, 7 times more Manganese, 4.3 times more Phosphorus, 2.2 times more Potassium, 7.7 times more Selenium and 5 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 51.2 times more Sodium and 5.9 times more Water than Raw Quinoa.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Quinoa has 4.5 times more Energy, 16.9 times more Fat, 5.6 times more Saturated Fat, 5.1 times more Omega 3, 35.9 times more Omega 6, 4.3 times more Carbohydrate, 1.6 times more Fiber and 2.7 times more Protein than Canned Red Kidney Beans with Liquids.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6