Comparing Nutrients in 300 calories Canned Pinto Beans VS Canned Kidney Beans

Weight per 300 calories

• Canned Pinto Beans: 263g
• Canned Kidney Beans: 357g

Canned Pinto Beans have 1.4 times more energy per 100g than Canned Kidney Beans. It has average energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Canned Pinto Beans or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans	24%	7%	69%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Pinto Beans	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.44% 2.37g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.2g	40% 51.8g	130g per day for Men 19-50 years
Sugars	1.96% 1.42g	9.1% 6.6g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.42g	% 6.6g	g per day for Men 19-50 years
Fiber	38% 14.5g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	33% 18.4g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.72mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	20.3% 0.26mg	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	15.8% 63μg	32% 129μg	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	0.29% 0.26mg	4.76% 4.3mg	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	NA	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	16.6% 166mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	75.7% 0.68mg	53.6% 0.48mg	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	43.8% 3.5mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	20% 84.2mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	26% 0.6mg	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	38% 266mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	21.2% 721mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	NA	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	42% 629mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	5.02% 186g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Pinto Beans vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 3 times more Vitamin B1, 3.6 times more Vitamin B2, 2.1 times more Vitamin B3, 2 times more Vitamin B9 and 16.3 times more Vitamin C than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans, Solids as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Pinto Beans vs Canned Kidney Beans:

• Canned Pinto Beans, Solids have 1.4 times more Calcium, 1.4 times more Copper and 1.7 times more Manganese than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Sodium and 1.5 times more Water than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans, Solids and Canned All Types Kidney Beans have similar amounts of Iron, Magnesium, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Pinto Beans, Solids have 1.4 times more Omega 3 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.6 times more Sugars than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans, Solids and Canned All Types Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Canned Pinto Beans, Solids as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.