Comparing Nutrients in 100 grams Boiled Royal Red Kidney Beans VS Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Pinto Beans	25%	3%	72%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Pinto Beans	Recommended Dietary Allowance
Energy	4.24% 123kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.73% 0.24g	32g per day for Men 19-50 years
Omega 3	3.56% 0.057g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	48% 62.6g	130g per day for Men 19-50 years
Sugars	NA	2.9% 2.1g	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	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 1.98g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	40.8% 15.5g	38g per day for Men 19-50 years
Protein	17% 9.5g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans	Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	59.4% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	7.34% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	36.5% 0.47mg	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	18.5% 74μg	131% 525μg	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	1.33% 1.2mg	7% 6.3mg	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	NA	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans	Pinto Beans	Recommended Dietary Allowance
Calcium	4.4% 44mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	99% 0.89mg	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	34.6% 2.77mg	63.4% 5.07mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	50% 1.15mg	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	20.3% 142mg	58.7% 411mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	41% 1393mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	50.7% 28μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Royal Red Kidney Beans VS Pinto Beans per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Royal Red Kidney Beans versus 100 g of Pinto Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Royal Red Kidney Beans vs Pinto Beans:

• 100 g of Raw Pinto Beans contain 7.5 times more Vitamin B1, 3.2 times more Vitamin B2, 2.1 times more Vitamin B3, 3.6 times more Vitamin B5, 4.6 times more Vitamin B6, 7.1 times more Vitamin B9 and 5.3 times more Vitamin C than Boiled Royal Red Kidney Beans.
• 100 grams of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled Royal Red Kidney Beans as well as Raw Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Royal Red Kidney Beans vs Pinto Beans:

• 100 g of Raw Pinto Beans contain 2.6 times more Calcium, 3.4 times more Copper, 1.8 times more Iron, 4.2 times more Magnesium, 4.5 times more Manganese, 2.9 times more Phosphorus, 3.7 times more Potassium, 23.3 times more Selenium and 2.5 times more Zinc than Boiled Royal Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Pinto Beans contain 2.8 times more Energy, 4.2 times more Omega 3, 2.9 times more Carbohydrate, 1.7 times more Fiber and 2.3 times more Protein than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans as well as Raw Pinto Beans provide inadequate amounts of Omega 6 in 100 grams.