Comparing Nutrients in 7 ounces Pinto Beans VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pinto Beans	25%	3%	72%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pinto Beans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	23.7% 689kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.44g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	91% 119g	130g per day for Men 19-50 years
Sugars	5.78% 4.2g	NA	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	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 3.93g	NA	g per day for Men 19-50 years
Fiber	81% 30.8g	130% 49.4g	38g per day for Men 19-50 years
Protein	76% 42.5g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Pinto Beans	California 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	118% 1.4mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.4% 0.94mg	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	260% 1042μg	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	14% 12.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinto Beans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	22.4% 224mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	243% 2.2mg	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	126% 10mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	86.3% 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	117% 816mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	81.3% 2764mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	101% 55.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	41% 4.52mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.61% 22.5g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Raw Pinto Beans have 1.3 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Vitamin B3 than Raw Pinto Beans.
• Both Raw Pinto Beans and Raw California Red Kidney Beans have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Raw Pinto Beans as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Pinto Beans have 8.7 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Calcium and 1.8 times more Iron than Raw Pinto Beans.
• Both Raw Pinto Beans and Raw California Red Kidney Beans have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Pinto Beans have 4.9 times more Fat, 2.8 times more Omega 3 and 3.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Fiber than Raw Pinto Beans.
• Both Raw Pinto Beans and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Raw Pinto Beans as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.