Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Pinto Beans	25%	3%	72%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Pinto Beans	Recommended Dietary Allowance
Energy	5.54% 161kcal	23.7% 689kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	2.5% 2.44g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	95% 124g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	5.78% 4.2g	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	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	% 0g	% 0.26g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 3.93g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	81% 30.8g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	17.5% 0.21mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	72.4% 0.94mg	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	11.4% 45.6μg	260% 1042μg	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	1.76% 1.6mg	14% 12.5mg	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	0.26% 0.04mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Pinto Beans	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	197% 1.77mg	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	31% 2.5mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	99% 2.28mg	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	30% 210mg	117% 816mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	81.3% 2764mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	101% 55.4μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	41% 4.52mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.61% 22.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Pinto Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Pinto Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Pinto Beans:

• 7 oz of Raw Pinto Beans contain 6.7 times more Vitamin B1, 3.2 times more Vitamin B2, 2.4 times more Vitamin B3, 6 times more Vitamin B5, 5.9 times more Vitamin B6, 22.8 times more Vitamin B9, 7.9 times more Vitamin C and 1.4 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Pinto Beans:

• 7 ounces of Canned Red Kidney Beans with Liquids have 21.3 times more Sodium and 6.9 times more Water than Pinto Beans.
• While 7 oz of Raw Pinto Beans contain 3.9 times more Calcium, 6.1 times more Copper, 4.1 times more Iron, 5.9 times more Magnesium, 3.9 times more Manganese, 3.9 times more Phosphorus, 5.4 times more Potassium, 25.4 times more Selenium and 3.7 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Pinto Beans contain 4.3 times more Energy, 4.6 times more Omega 3, 4.2 times more Carbohydrate, 3.6 times more Fiber and 4.1 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Pinto Beans offer comparable quantities of Sugars per seven ounces.
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Pinto Beans provide inadequate amounts of Omega 6 in seven ounces.