Comparing Nutrients in 7 ounces Pink Beans VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pink Beans	24%	3%	73%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Pink Beans	Red Kidney Beans	Recommended Dietary Allowance
Energy	23.5% 681kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.24g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	94% 122g	130g per day for Men 19-50 years
Sugars	5.86% 4.25g	5.75% 4.17g	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	66.3% 25.2g	79.4% 30g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Pink Beans	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.53mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.75mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.6% 1.98mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.4% 1.05mg	60.6% 0.79mg	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	230% 919μg	195% 782μg	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	0% 0mg	9.92% 8.93mg	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	2.78% 0.42mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.43% 11.3μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Beans	Red Kidney Beans	Recommended Dietary Allowance
Calcium	25.8% 258mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	154% 1.4mg	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	168% 13.4mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	86% 361mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	96% 2.2mg	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	118% 824mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	85.4% 2905mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

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

• Raw Pink Beans have 1.6 times more Calcium, 1.3 times more Magnesium, 1.2 times more Manganese and 4.1 times more Selenium than Raw Red Kidney Beans.
• Both Raw Pink Beans and Raw Red Kidney Beans have similar amounts of Copper, Iron, Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Red Kidney Beans contain 1.6 times more Omega 3 than Raw Pink Beans.
• Both Raw Pink Beans and Raw Red Kidney Beans have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Raw Pink Beans as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.