Comparing Nutrients in 1 pound Raw Quinoa VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Raw Quinoa	Red Kidney Beans	Recommended Dietary Allowance
Energy	57.6% 1669kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	73.7% 1.18g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	79.4% 13.5g	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	224% 291g	214% 278g	130g per day for Men 19-50 years
Sugars	NA	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	83.6% 31.8g	181% 69g	38g per day for Men 19-50 years
Protein	114% 64g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Red 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	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	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	209% 835μg	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	NA	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	73.8% 11mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Red Kidney Beans	Recommended Dietary Allowance
Calcium	21.3% 213mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	297% 2.68mg	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	259% 20.7mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	213% 894mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	401% 9.22mg	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	296% 2073mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	75% 2554mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	1.63% 60.2g	1.44% 53.3g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Raw Quinoa has 1.5 times more Vitamin B2, 1.2 times more Vitamin B6 and 11.6 times more Vitamin E than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.7 times more Vitamin B1, 1.4 times more Vitamin B3, 2.1 times more Vitamin B9 and more Vitamin K than Raw Quinoa.
• Both Raw Quinoa and Red Kidney Beans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Raw Quinoa have insufficient amounts of Vitamin K
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Quinoa as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Raw Quinoa has 1.4 times more Magnesium, 1.8 times more Manganese and 2.7 times more Selenium than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.8 times more Calcium, 1.5 times more Iron and 2.4 times more Potassium than Raw Quinoa.
• Both Raw Quinoa and Red Kidney Beans contain similar levels of Copper, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Quinoa has 5.7 times more Fat, 4.6 times more Saturated Fat and 13.1 times more Omega 6 than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.4 times more Omega 3, 2.2 times more Fiber and 1.6 times more Protein than Raw Quinoa.
• Both Raw Quinoa and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6