Comparing Nutrients in 7 ounces Raw Quinoa VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Raw Quinoa	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	25% 730kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	32.2% 0.52g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	34.8% 5.9g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	33.4% 43.4g	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	48.6% 18.5g	38g per day for Men 19-50 years
Protein	50% 28g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Boiled Royal 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	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.3% 0.97mg	16% 0.21mg	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	36.7% 147μg	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	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	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.33% 93mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	57.8% 0.52mg	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	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	93% 391mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	22% 0.51mg	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	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	30.7% 17μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.71% 26.4g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Quinoa VS Boiled Royal Red Kidney Beans per 7 oz

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

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

• 7 ounces of Raw Quinoa have 3.8 times more Vitamin B1, 4.7 times more Vitamin B2, 2.8 times more Vitamin B3, 3.5 times more Vitamin B5, 4.7 times more Vitamin B6 and 2.5 times more Vitamin B9 than Boiled Royal Red Kidney Beans.
• Both Raw Quinoa as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Raw Quinoa vs Boiled Royal Red Kidney Beans:

• 7 ounces of Raw Quinoa have 2.3 times more Copper, 1.6 times more Iron, 4.7 times more Magnesium, 8 times more Manganese, 3.2 times more Phosphorus, 1.5 times more Potassium, 7.1 times more Selenium and 3.4 times more Zinc than Boiled Royal Red Kidney Beans.
• Both Raw Quinoa and Boiled Royal Red Kidney Beans contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Quinoa have 3 times more Energy, 35.7 times more Fat, 29.4 times more Saturated Fat, 4.6 times more Omega 3, 82.7 times more Omega 6, 2.9 times more Carbohydrate and 1.5 times more Protein than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 1.3 times more Fiber than Raw Quinoa.
• 7 ounces of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6