Comparing Nutrients in 7 ounces Raw Quinoa VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Raw Quinoa	California Red Kidney Beans	Recommended Dietary Allowance
Energy	25% 730kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	32.2% 0.52g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	34.8% 5.9g	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	98% 127g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	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	36.6% 14g	130% 49.4g	38g per day for Men 19-50 years
Protein	50% 28g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.3% 0.97mg	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	91% 365μg	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	NA	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	32.3% 4.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.33% 93mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	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	113% 9.07mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	93% 391mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	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	130% 907mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	30.7% 17μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.71% 26.4g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Raw Quinoa has 1.5 times more Vitamin B2 and 1.2 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.1 times more Vitamin B9 than Raw Quinoa.
• Both Raw Quinoa and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Quinoa 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 Raw Quinoa vs California Red Kidney Beans:

• Raw Quinoa has 1.2 times more Magnesium, 2 times more Manganese, 2.7 times more Selenium and 1.2 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.1 times more Calcium, 1.9 times more Copper, 2 times more Iron and 2.6 times more Potassium than Raw Quinoa.
• Both Raw Quinoa and Raw California Red Kidney Beans have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Quinoa has 24.3 times more Fat, 19.6 times more Saturated Fat, 3.1 times more Omega 3 and 55.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.6 times more Fiber and 1.7 times more Protein than Raw Quinoa.
• Both Raw Quinoa and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Raw Quinoa as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.