Comparing Nutrients in 100 grams Boiled Pink Beans VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Pink Beans	24%	3%	73%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Pink Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	5.14% 149kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	6% 0.096g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.5% 28g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	0.5% 0.36g	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	14% 5.3g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	16% 9.06g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Pink Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.4% 0.26mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.85% 0.063mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.56% 0.57mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.98% 0.3mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	8% 0.1mg	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	42% 168μg	18.5% 74μg	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	0% 0mg	1.33% 1.2mg	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	6.53% 0.98mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pink Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.2% 52mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	32% 0.29mg	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	28.8% 2.3mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	14% 0.32mg	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	23.6% 165mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	2.55% 1.4μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	8.73% 0.96mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	1.65% 61.2g	1.8% 67g	3700g per day for Men 19-50 years

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

• Boiled Pink Beans have 2 times more Vitamin B1, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Vitamin C than Boiled Pink Beans.
• Both Boiled Pink Beans and Boiled California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.
• Both Boiled Pink Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Boiled Pink Beans have 1.4 times more Magnesium, 1.7 times more Manganese, 1.2 times more Phosphorus and 1.2 times more Potassium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Calcium and 1.3 times more Iron than Boiled Pink Beans.
• Both Boiled Pink Beans and Boiled California Red Kidney Beans have similar amounts of Copper, Selenium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled Pink Beans have 1.2 times more Energy, 3 times more Omega 3 and 1.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.8 times more Fiber than Boiled Pink Beans.
• Both Boiled Pink Beans and Boiled California Red Kidney Beans have similar amounts of Protein per 100 g.
• Both Boiled Pink Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.