Comparing Nutrients in 5 ounces Pinto Beans VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pinto Beans	25%	3%	72%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pinto Beans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17% 492kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.74g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.2% 88.7g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	4.13% 3g	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	0% 0g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 2.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	93% 35.3g	38g per day for Men 19-50 years
Protein	54.2% 30.4g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Pinto 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	84.2% 1mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.7% 0.67mg	43.3% 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	186% 744μg	140% 558μg	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	9.92% 8.93mg	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	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Raw Pinto Beans have 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.
• While Raw California Red Kidney Beans contain 1.8 times more Vitamin B3 than Raw Pinto Beans.
• Both Raw Pinto Beans and Raw California Red Kidney Beans have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 5 oz.
• Both Raw Pinto Beans as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Pinto Beans have 8.7 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Calcium and 1.8 times more Iron than Raw Pinto Beans.
• Both Raw Pinto Beans and Raw California Red Kidney Beans have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

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