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

Weight per 500 calories

• Pink Beans: 146g
• California Red Kidney Beans: 152g

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

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

Macros Ratio

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

Macro Nutrients

	Pink Beans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	20.2% 0.32g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.27% 0.39g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	69.7% 91g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	NA	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	48.7% 18.5g	99% 37.7g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Pink Beans	California Red 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	94% 1.13mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.76mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	46.3% 0.6mg	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	169% 675μg	149% 597μg	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	7.58% 6.8mg	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	2.04% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Beans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	19% 190mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	185% 1.67mg	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	123% 9.87mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	63% 265mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	87.2% 2mg	66% 1.5mg	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	86.4% 605mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	62.8% 2134mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	0.78% 11.7mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	33.8% 3.7mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.48% 18g	3700g per day for Men 19-50 years

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

• Raw Pink Beans have 1.4 times more Vitamin B1, 1.2 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Vitamin C than Raw Pink Beans.
• Both Raw Pink Beans and Raw California Red Kidney Beans have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Raw Pink Beans as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Pink Beans have 1.3 times more Manganese and 3.9 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Calcium, 1.4 times more Copper and 1.4 times more Iron than Raw Pink Beans.
• Both Raw Pink Beans and Raw California Red Kidney Beans have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Pink Beans have 2.5 times more Omega 3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Fiber than Raw Pink Beans.
• Both Raw Pink Beans and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Pink Beans as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.