Comparing Nutrients in 5 ounces Raw Quinoa VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Raw Quinoa	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 522kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	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	NA	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	26% 9.92g	93% 35.3g	38g per day for Men 19-50 years
Protein	35.7% 20g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.15mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	65.2% 261μg	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	NA	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	23% 3.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	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	81% 6.48mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	66.5% 279mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	125% 2.9mg	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	93% 648mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	23.5% 798mg	56% 1908mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Quinoa VS Royal Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw Quinoa 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 Raw Quinoa vs Royal Red Kidney Beans:

• 5 ounces of Raw Quinoa have 1.3 times more Vitamin B2 and 1.2 times more Vitamin B6 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 1.4 times more Vitamin B3 and 2.1 times more Vitamin B9 than Raw Quinoa.
• Both Raw Quinoa and Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• Both Raw Quinoa 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 Raw Quinoa vs Royal Red Kidney Beans:

• 5 ounces of Raw Quinoa have 1.4 times more Magnesium, 1.8 times more Manganese and 2.7 times more Selenium than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 2.8 times more Calcium, 1.7 times more Copper, 1.9 times more Iron and 2.4 times more Potassium than Raw Quinoa.
• Both Raw Quinoa and Royal Red Kidney Beans contain similar levels of Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Quinoa have 13.5 times more Fat, 10.9 times more Saturated Fat, 1.7 times more Omega 3 and 30.7 times more Omega 6 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 3.6 times more Fiber and 1.8 times more Protein than Raw Quinoa.
• Both Raw Quinoa and Royal Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6