Comparing Nutrients in 7 ounces Royal Red Kidney Beans VS Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Pink Beans	24%	3%	73%

Macro Nutrients

	Royal Red Kidney Beans	Pink Beans	Recommended Dietary Allowance
Energy	22.5% 653kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	98% 127g	130g per day for Men 19-50 years
Sugars	NA	5.86% 4.25g	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	130% 49.4g	66.3% 25.2g	38g per day for Men 19-50 years
Protein	89.8% 50.3g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Pink Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.5% 0.77mg	128% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	23.5% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	39.6% 1.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	80.4% 1.05mg	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	195% 780μg	230% 919μg	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	0% 0mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Pink Beans	Recommended Dietary Allowance
Calcium	26% 260mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	179% 1.6mg	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	216% 17.3mg	168% 13.4mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	86% 361mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	119% 2.73mg	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	115% 806mg	118% 824mg	700mg per day for Men 19-50 years
Potassium	78.6% 2671mg	85.4% 2905mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Pink Beans per 7 oz

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

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

• 7 ounces of Royal Red Kidney Beans have 1.3 times more Vitamin B2 and more Vitamin C than Pink Beans.
• While 7 oz of Raw Pink Beans contain 2 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Pink Beans provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Pink Beans have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Raw Pink Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Royal Red Kidney Beans have 1.2 times more Copper and 1.3 times more Iron than Pink Beans.
• While 7 oz of Raw Pink Beans contain 1.3 times more Magnesium and 4.1 times more Selenium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Pink Beans contain similar levels of Calcium, Manganese, Phosphorus, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Royal Red Kidney Beans have 2 times more Fiber and 1.2 times more Protein than Pink Beans.
• While 7 oz of Raw Pink Beans contain 1.5 times more Omega 3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Pink Beans offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Raw Royal Red Kidney Beans as well as Raw Pink Beans provide inadequate amounts of Omega 6 in seven ounces.