Comparing Nutrients in 500 calories California Red Kidney Beans VS Canned Pinto Beans

Weight per 500 calories

• California Red Kidney Beans: 152g
• Canned Pinto Beans: 439g

California Red Kidney Beans have 2.9 times more energy per 100g than Canned Pinto Beans. It has high energy density when compared to other foods. Canned Pinto Beans, Solids having average energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Canned Pinto Beans?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Pinto Beans	24%	7%	69%

Macro Nutrients

	California Red Kidney Beans	Canned Pinto Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	43.3% 0.69g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	68.2% 88.7g	130g per day for Men 19-50 years
Sugars	NA	3.27% 2.37g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	99% 37.7g	63.5% 24g	38g per day for Men 19-50 years
Protein	66% 37g	54.7% 30.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	7.46% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	NA	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	149% 597μg	26.3% 105μg	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	7.58% 6.8mg	0.49% 0.44mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Pinto Beans	Recommended Dietary Allowance
Calcium	29.5% 295mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	126% 1.14mg	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	177% 14mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	73% 1.68mg	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	87.7% 614mg	63.3% 443mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	35.3% 1202mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	NA	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	0.48% 18g	8.37% 310g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Canned Pinto Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Canned Pinto Beans?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Canned Pinto Beans:

• 500 calories of California Red Kidney Beans have 3.5 times more Vitamin B1, 4 times more Vitamin B2, 2.6 times more Vitamin B3 and 5.7 times more Vitamin B9 than Canned Pinto Beans.
• 500 calories of Canned Pinto Beans have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw California Red Kidney Beans as well as Canned Pinto Beans, Solids have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Canned Pinto Beans:

• 500 calories of California Red Kidney Beans have 1.5 times more Copper, 2.4 times more Iron, 1.7 times more Magnesium, 1.4 times more Phosphorus, 1.9 times more Potassium and 1.4 times more Zinc than Canned Pinto Beans.
• While 500 kcal of Canned Pinto Beans, Solids contain 62.9 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Canned Pinto Beans contain similar levels of Calcium and Manganese per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 1.6 times more Fiber and 1.2 times more Protein than Canned Pinto Beans.
• While 500 kcal of Canned Pinto Beans, Solids contain 5.4 times more Omega 3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Canned Pinto Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Canned Pinto Beans, Solids provide inadequate amounts of Omega 6 in 500 calories.