Comparing Nutrients in 500 calories Cooked Quinoa VS Boiled Kidney Beans

Weight per 500 calories

• Cooked Quinoa: 417g
• 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 - Cooked Quinoa or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Quinoa	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.25% 8g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	24% 4.06g	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	68.3% 88.8g	69% 89.8g	130g per day for Men 19-50 years
Sugars	5% 3.63g	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	30.7% 11.7g	66.3% 25g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	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	37% 0.45mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.3% 0.46mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	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	43.8% 175μg	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	17.5% 2.63mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	7.1% 71mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	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	77.6% 6.2mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	63.5% 267mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	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	90% 633mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	21.2% 11.7μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	1.94% 29mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	8.06% 298g	7.12% 264g	3700g per day for Men 19-50 years

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

• Cooked Quinoa has 2 times more Vitamin B2 and 22.2 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 2.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Cooked Quinoa.
• Both Cooked Quinoa and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 500 kcal.
• Both Cooked Quinoa 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 Cooked Quinoa vs Boiled Kidney Beans:

• Cooked Quinoa has 1.6 times more Magnesium, 1.6 times more Manganese and 2.7 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Calcium, 1.4 times more Iron and 2.2 times more Potassium than Cooked Quinoa.
• Both Cooked Quinoa and Boiled All Types Kidney Beans have similar amounts of Copper, Phosphorus, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Quinoa has 4.1 times more Fat, 9.5 times more Omega 6 and 2.9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Omega 3, 2.2 times more Fiber and 1.9 times more Protein than Cooked Quinoa.
• Both Cooked Quinoa and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cooked Quinoa as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.