Comparing Nutrients in 100 grams Royal Red Kidney Beans VS Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Pink Beans	24%	3%	73%

Macro Nutrients

	Royal Red Kidney Beans	Pink Beans	Recommended Dietary Allowance
Energy	11.3% 329kcal	12% 343kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	1.16% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.56% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.3g	49.4% 64g	130g per day for Men 19-50 years
Sugars	NA	2.95% 2.14g	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	65.5% 25g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	45.2% 25.3g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Pink Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	64.3% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	14.8% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	40.5% 0.53mg	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	98% 393μg	116% 463μg	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	5% 4.5mg	0% 0mg	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	4.75% 5.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Pink Beans	Recommended Dietary Allowance
Calcium	13% 131mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	90% 0.81mg	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	109% 8.7mg	84.6% 6.77mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	43.3% 182mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	60% 1.38mg	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	58% 406mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	39.6% 1346mg	43% 1464mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Pink Beans per 100 g

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

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

• 100 grams of Royal Red Kidney Beans have 1.3 times more Vitamin B2 and more Vitamin C than Pink Beans.
• While 100 g of Raw Pink Beans contain 2 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Pink Beans provide similar amounts of Vitamin B3 and Vitamin B9 per 100 grams.
• 100 grams of Pink Beans have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Raw Pink Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Royal Red Kidney Beans have 1.2 times more Copper and 1.3 times more Iron than Pink Beans.
• While 100 g of Raw Pink Beans contain 1.3 times more Magnesium and 4.1 times more Selenium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Pink Beans contain similar levels of Calcium, Manganese, Phosphorus, Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Royal Red Kidney Beans have 2 times more Fiber and 1.2 times more Protein than Pink Beans.
• While 100 g of Raw Pink Beans contain 1.5 times more Omega 3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Pink Beans offer comparable quantities of Energy and Carbohydrate per 100 grams.
• Both Raw Royal Red Kidney Beans as well as Raw Pink Beans provide inadequate amounts of Omega 6 in 100 grams.