Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Boiled Pink Beans

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Boiled Pink Beans: 336g

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

Which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Boiled Pink Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Pink Beans	24%	3%	73%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Pink Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	1.32% 0.42g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	72% 94g	130g per day for Men 19-50 years
Sugars	NA	1.67% 1.2g	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	99% 37.5g	47% 17.8g	38g per day for Men 19-50 years
Protein	65.7% 37g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Pink Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	45% 0.59mg	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	74.6% 298μg	141% 564μg	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	5.38% 4.84mg	0% 0mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Pink Beans	Recommended Dietary Allowance
Calcium	26.6% 266mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	101% 0.91mg	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	150% 12mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	80% 1.84mg	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	79% 552mg	79% 554mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	50% 1705mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	8.54% 4.7μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	0.45% 6.7mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	7.3% 270g	5.55% 205g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Boiled Pink Beans:

• Boiled California Red Kidney Beans have more Vitamin C than Boiled Pink Beans.
• While Boiled Pink Beans contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Pink Beans have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Boiled California Red Kidney Beans as well as Boiled Pink Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Boiled Pink Beans:

• Boiled California Red Kidney Beans have 1.5 times more Calcium, 1.3 times more Copper, 1.6 times more Iron and 1.3 times more Water than Boiled Pink Beans.
• While Boiled Pink Beans contain 1.4 times more Manganese than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Pink Beans have similar amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled California Red Kidney Beans have 2.1 times more Fiber and 1.2 times more Protein than Boiled Pink Beans.
• While Boiled Pink Beans contain 2.5 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Pink Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled California Red Kidney Beans as well as Boiled Pink Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.