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

Weight per 500 calories

• California Red Kidney Beans: 152g
• Pinto Beans: 144g

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

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pinto Beans	25%	3%	72%

Macro Nutrients

	California Red Kidney Beans	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	1.83% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	1.44% 0.24g	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	69.3% 90g	130g per day for Men 19-50 years
Sugars	NA	4.2% 3.04g	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	% 0.19g	g per day for Men 19-50 years
Sucrose	NA	% 2.85g	g per day for Men 19-50 years
Fiber	99% 37.7g	58.8% 22.3g	38g per day for Men 19-50 years
Protein	66% 37g	55% 31g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	52.5% 0.68mg	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	189% 756μg	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	10% 9.08mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.72% 8.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pinto Beans	Recommended Dietary Allowance
Calcium	29.5% 295mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	143% 1.3mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	60.4% 254mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	72% 1.65mg	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	84.6% 592mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	59% 2007mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	73% 40.2μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	1.15% 17.3mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.44% 16.3g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 1.8 times more Vitamin B3 than Raw Pinto Beans.
• While Raw Pinto Beans contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.3 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Pinto Beans have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Raw California Red Kidney Beans as well as Raw Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw California Red Kidney Beans have 1.8 times more Calcium, 1.3 times more Copper and 1.9 times more Iron than Raw Pinto Beans.
• While Raw Pinto Beans contain 8.3 times more Selenium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Pinto Beans have similar amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw California Red Kidney Beans have 1.7 times more Fiber than Raw Pinto Beans.
• While Raw Pinto Beans contain 2.7 times more Omega 3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Pinto Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw California Red Kidney Beans as well as Raw Pinto Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.