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

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Boiled Pinto Beans	25%	4%	71%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	8.4% 244kcal	9.8% 284kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	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	33.4% 43.4g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	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	48.6% 18.5g	47% 18g	38g per day for Men 19-50 years
Protein	33.6% 19g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red 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	15.7% 0.19mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	3.94% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	36.7% 147μg	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	NA	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	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	68.7% 5.5mg	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	22% 0.51mg	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	40.3% 282mg	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	22% 750mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	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

Nutrient Comparison: Boiled Royal Red Kidney Beans VS Boiled Pinto Beans per 7 oz

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

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

• 7 ounces of Boiled Royal Red Kidney Beans have 1.7 times more Vitamin B3 than Boiled Pinto Beans.
• While 7 oz of Boiled Pinto Beans contain 2 times more Vitamin B1, 2.2 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Boiled Pinto Beans provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled Pinto Beans have insufficient amounts of Vitamin B3
• Both Boiled Royal Red Kidney Beans as well as Boiled Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Royal Red Kidney Beans have 1.3 times more Iron than Boiled Pinto Beans.
• While 7 oz of Boiled Pinto Beans contain 1.8 times more Manganese and 5.2 times more Selenium than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Boiled Pinto Beans contain similar levels of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Pinto Beans contain 2.4 times more Omega 3 than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Boiled Pinto Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• Both Boiled Royal Red Kidney Beans as well as Boiled Pinto Beans provide inadequate amounts of Omega 6 in seven ounces.