Comparing Nutrients in 5 ounces California Red Kidney Beans VS 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	16% 468kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	1.8% 1.74g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	68.2% 88.7g	130g per day for Men 19-50 years
Sugars	NA	4.13% 3g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 2.8g	g per day for Men 19-50 years
Fiber	93% 35.3g	58% 22g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	54.2% 30.4g	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	62.5% 0.75mg	84.2% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	51.7% 0.67mg	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	140% 558μg	186% 744μg	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	7.1% 6.38mg	9.92% 8.93mg	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	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pinto Beans	Recommended Dietary Allowance
Calcium	27.6% 276mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	141% 1.27mg	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	166% 13.3mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	70.8% 1.63mg	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	82% 574mg	83.2% 583mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	58% 1975mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	29.4% 3.23mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 1.4 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 5 oz.
• Both Raw California Red Kidney Beans as well as Raw Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Raw California Red Kidney Beans have 1.7 times more Calcium, 1.2 times more Copper and 1.8 times more Iron than Raw Pinto Beans.
• While Raw Pinto Beans contain 8.7 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 1.6 times more Fiber than Raw Pinto Beans.
• While Raw Pinto Beans contain 4.9 times more Fat, 2.8 times more Omega 3 and 3.1 times more Omega 6 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 5 oz.
• Both Raw California Red Kidney Beans as well as Raw Pinto Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.