Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Boiled Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Pinto Beans	25%	4%	71%

Macro Nutrients

	Boiled Kidney Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	8.7% 252kcal	9.8% 284kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	40% 52g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	0.93% 0.67g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	47% 18g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled 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	26.5% 0.32mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	3.94% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	35% 0.45mg	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	64.5% 258μg	85.3% 341μg	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	2.65% 2.4mg	1.76% 1.6mg	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	0.4% 0.06mg	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	48.3% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	55% 4.4mg	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	39% 0.9mg	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	39% 274mg	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.38% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Boiled Pinto Beans:

• Boiled All Types Kidney Beans have 1.8 times more Vitamin B3, 1.5 times more Vitamin C and 2.4 times more Vitamin K than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 1.9 times more Vitamin B6, 1.3 times more Vitamin B9 and 31.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Pinto Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 7 oz.
• Both Boiled All Types Kidney Beans as well as Boiled Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Boiled Pinto Beans:

• Boiled Pinto Beans contain 1.3 times more Calcium and 5.6 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Pinto Beans have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 1.2 times more Omega 3 than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 1.4 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Pinto Beans have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Boiled All Types Kidney Beans as well as Boiled Pinto Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.