Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Boiled Pink Beans

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Pink Beans	Recommended Dietary Allowance
Energy	6.06% 176kcal	7.3% 211kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	30.4% 39.6g	130g per day for Men 19-50 years
Sugars	NA	0.7% 0.51g	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	34.7% 13g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	23% 13g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Pink Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	30.4% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	5.05% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	8.48% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	19% 0.25mg	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	26.2% 105μg	59.5% 238μg	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	1.9% 1.7mg	0% 0mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.37% 5.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Pink Beans	Recommended Dietary Allowance
Calcium	9.36% 94mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	42.7% 0.38mg	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	53% 4.22mg	40.8% 3.26mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	33.8% 0.78mg	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	27.7% 194mg	33.4% 234mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.34% 86.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Boiled Pink Beans:

• Boiled California Red Kidney Beans have more Vitamin C than Boiled Pink Beans.
• While Boiled Pink Beans contain 2 times more Vitamin B1, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Pink Beans have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Boiled California Red Kidney Beans as well as Boiled Pink Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Boiled Pink Beans:

• Boiled California Red Kidney Beans have 1.3 times more Calcium and 1.3 times more Iron than Boiled Pink Beans.
• While Boiled Pink Beans contain 1.4 times more Magnesium and 1.7 times more Manganese than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Pink Beans have similar amounts of Copper, Phosphorus, Potassium, Selenium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled California Red Kidney Beans have 1.8 times more Fiber than Boiled Pink Beans.
• While Boiled Pink Beans contain 3 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Pink Beans have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Boiled California Red Kidney Beans as well as Boiled Pink Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.