Comparing Nutrients in 5 ounces Pink Beans VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pink Beans	24%	3%	73%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Pink Beans	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	16.8% 486kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	19.7% 0.31g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	4.2% 3.03g	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	47.4% 18g	93% 35.3g	38g per day for Men 19-50 years
Protein	53% 29.7g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Pink Beans	Royal 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	91% 1.1mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.8% 2.7mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.5% 0.75mg	43% 0.56mg	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	164% 656μg	139% 557μg	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	7.1% 6.38mg	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% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.73% 8.08μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Beans	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	18.4% 184mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	157% 1.4mg	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	120% 9.6mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	68.3% 1.57mg	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	84% 588mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	61% 2075mg	56% 1908mg	3400mg per day for Men 19-50 years
Selenium	33.5% 18.4μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Pink Beans VS Royal Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Pink Beans versus 5 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Pink Beans have 2 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain more Vitamin C than Raw Pink Beans.
• Both Pink Beans and Royal Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Pink Beans have insufficient amounts of Vitamin C
• Both Raw Pink Beans as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Pink Beans have 1.3 times more Magnesium, 1.2 times more Manganese and 4.1 times more Selenium than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 1.3 times more Iron than Raw Pink Beans.
• Both Pink Beans and Royal Red Kidney Beans contain similar levels of Calcium, Copper, Phosphorus, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pink Beans have 1.5 times more Omega 3 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 2 times more Fiber than Raw Pink Beans.
• Both Pink Beans and Royal Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• Both Raw Pink Beans as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.