Comparing Nutrients in 300 calories Red Kidney Beans VS Raw Quinoa

Weight per 300 calories

• Red Kidney Beans: 89g
• Raw Quinoa: 81.5g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Raw Quinoa?

Macros Ratio

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

Macro Nutrients

	Red Kidney Beans	Raw Quinoa	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	5.1% 4.95g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	13.2% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	40.2% 52.3g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	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	35.6% 13.5g	15% 5.7g	38g per day for Men 19-50 years
Protein	36% 20g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.091% 0.82μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	7.74% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	30.5% 0.4mg	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	87.7% 351μg	37.5% 150μg	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	4.45% 4mg	NA	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	1.25% 0.19mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Raw Quinoa	Recommended Dietary Allowance
Calcium	7.4% 74mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	53.4% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	38.2% 161mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	72% 1.66mg	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	51.6% 361mg	53.2% 373mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	12.6% 6.93μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	0.27% 4.08mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.29% 11g	3700g per day for Men 19-50 years

Red Kidney Beans VS Raw Quinoa Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Raw Quinoa?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Raw Quinoa:

• 300 calories of Red Kidney Beans have 1.8 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.3 times more Vitamin B9 than Raw Quinoa.
• While 300 kcal of Raw Quinoa contain 1.4 times more Vitamin B2 and 10.6 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Raw Quinoa provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Red Kidney Beans as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Raw Quinoa:

• 300 calories of Red Kidney Beans have 1.9 times more Calcium, 1.3 times more Copper, 1.6 times more Iron and 2.6 times more Potassium than Raw Quinoa.
• While 300 kcal of Raw Quinoa contain 1.3 times more Magnesium, 1.7 times more Manganese and 2.4 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Raw Quinoa contain similar levels of Phosphorus and Zinc per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Raw Quinoa lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 1.5 times more Omega 3, 2.4 times more Fiber and 1.7 times more Protein than Raw Quinoa.
• While 300 kcal of Raw Quinoa contain 12 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Raw Quinoa offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6