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

Macros Ratio

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

Macro Nutrients

	Royal Red Kidney Beans	Pinto Beans	Recommended Dietary Allowance
Energy	11.3% 329kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.73% 0.24g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	45% 58.3g	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	65.5% 25g	40.8% 15.5g	38g per day for Men 19-50 years
Protein	45.2% 25.3g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	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	32.5% 0.39mg	59.4% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	7.34% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	98% 393μg	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	5% 4.5mg	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

	Royal Red Kidney Beans	Pinto Beans	Recommended Dietary Allowance
Calcium	13% 131mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	109% 8.7mg	63.4% 5.07mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	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	58% 406mg	58.7% 411mg	700mg per day for Men 19-50 years
Potassium	39.6% 1346mg	41% 1393mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	50.7% 28μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.31% 11.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of 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 Royal Red Kidney Beans vs Pinto Beans:

• 100 grams of Royal Red Kidney Beans have 1.8 times more Vitamin B3 than Pinto Beans.
• While 100 g of Raw Pinto Beans contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Pinto Beans provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 100 grams.
• Both Raw 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 Royal Red Kidney Beans vs Pinto Beans:

• 100 grams of Royal Red Kidney Beans have 1.7 times more Iron than Pinto Beans.
• While 100 g of Raw Pinto Beans contain 1.3 times more Magnesium and 8.7 times more Selenium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Pinto Beans contain similar levels of Calcium, Copper, Manganese, Phosphorus, Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Royal Red Kidney Beans have 1.6 times more Fiber than Pinto Beans.
• While 100 g of Raw Pinto Beans contain 1.6 times more Omega 3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Pinto Beans offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.
• Both Raw Royal Red Kidney Beans as well as Raw Pinto Beans provide inadequate amounts of Omega 6 in 100 grams.