Comparing Nutrients in 1 pound Raw Quinoa VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Raw Quinoa	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	57.6% 1669kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	73.7% 1.18g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	79.4% 13.5g	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	224% 291g	204% 265g	130g per day for Men 19-50 years
Sugars	NA	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	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	297% 113g	38g per day for Men 19-50 years
Protein	114% 64g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Royal 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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	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	209% 835μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	21.3% 213mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	297% 2.68mg	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	259% 20.7mg	493% 39.5mg	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% 5.03mg	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	296% 2073mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	75% 2554mg	180% 6105mg	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	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	110% 12mg	11mg per day for Men 19-50 years
Water	1.63% 60.2g	1.46% 54g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Raw Quinoa 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 Raw Quinoa vs Royal Red Kidney Beans:

• 1 pound of Raw Quinoa has 1.3 times more Vitamin B2 and 1.2 times more Vitamin B6 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 1.4 times more Vitamin B3 and 2.1 times more Vitamin B9 than Raw Quinoa.
• Both Raw Quinoa and Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• Both Raw Quinoa 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 Raw Quinoa vs Royal 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 Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 2.8 times more Calcium, 1.7 times more Copper, 1.9 times more Iron and 2.4 times more Potassium than Raw Quinoa.
• Both Raw Quinoa and Royal Red Kidney Beans contain similar levels of Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Quinoa has 13.5 times more Fat, 10.9 times more Saturated Fat, 1.7 times more Omega 3 and 30.7 times more Omega 6 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 3.6 times more Fiber and 1.8 times more Protein than Raw Quinoa.
• Both Raw Quinoa and Royal Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6