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

Weight per 500 calories

• Boiled Pink Beans: 336g
• Boiled Kidney Beans: 394g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pink Beans	24%	3%	73%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Pink Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.64g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	1.32% 0.42g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	69% 89.8g	130g per day for Men 19-50 years
Sugars	1.67% 1.2g	1.74% 1.26g	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	47% 17.8g	66.3% 25g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Pink Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	36.3% 0.47mg	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	141% 564μg	128% 512μg	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% 0mg	5.25% 4.72mg	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	22% 3.3mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.4μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pink Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	17.4% 174mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	94% 0.85mg	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	96% 7.7mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	73.6% 1.7mg	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% 554mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	50% 1705mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	8.54% 4.7μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.7mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	5.55% 205g	7.12% 264g	3700g per day for Men 19-50 years

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

• Boiled Pink Beans have 1.4 times more Vitamin B1, 1.2 times more Vitamin B6 and 27.8 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C and 2.7 times more Vitamin K than Boiled Pink Beans.
• Both Boiled Pink Beans and Boiled All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Boiled Pink Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

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

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans contain 2.1 times more Omega 3 and 1.4 times more Fiber than Boiled Pink Beans.
• Both Boiled Pink Beans and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled Pink Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.