Comparing Nutrients in 7 ounces Raw Quinoa VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Raw Quinoa	Canned Kidney Beans	Recommended Dietary Allowance
Energy	25% 730kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	32.2% 0.52g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	34.8% 5.9g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	22% 28.8g	130g per day for Men 19-50 years
Sugars	NA	5.06% 3.67g	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	% 3.67g	g per day for Men 19-50 years
Fiber	36.6% 14g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	50% 28g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.3% 0.97mg	11.3% 0.15mg	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	91% 365μg	18% 71.4μg	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	NA	2.65% 2.4mg	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	32.3% 4.84mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	9.33% 93mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	29.8% 0.27mg	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	113% 9.07mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	93% 391mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	14.5% 0.33mg	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	130% 907mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	30.7% 17μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.71% 26.4g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Raw Quinoa vs Canned Kidney Beans:

• Raw Quinoa has 3.1 times more Vitamin B1, 6.2 times more Vitamin B2, 3.7 times more Vitamin B3, 5.6 times more Vitamin B5, 6.6 times more Vitamin B6, 5.1 times more Vitamin B9 and 122 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin K than Raw Quinoa.
• Both Raw Quinoa as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Raw Quinoa vs Canned Kidney Beans:

• Raw Quinoa has 1.4 times more Calcium, 4.4 times more Copper, 3.9 times more Iron, 7.3 times more Magnesium, 12.1 times more Manganese, 5.1 times more Phosphorus, 2.4 times more Potassium, 9.4 times more Selenium and 6.7 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 59.2 times more Sodium and 5.9 times more Water than Raw Quinoa.

Comparison of macro-nutrients per 7 ounces:

• Raw Quinoa has 4.4 times more Energy, 10.1 times more Fat, 5 times more Saturated Fat, 3.2 times more Omega 3, 28.1 times more Omega 6, 4.4 times more Carbohydrate, 1.6 times more Fiber and 2.7 times more Protein than Canned All Types Kidney Beans.
• Both Raw Quinoa as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.