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

Macros Ratio

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

Macro Nutrients

	Pink Beans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	12% 343kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	1.16% 1.13g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.4% 64g	46% 59.8g	130g per day for Men 19-50 years
Sugars	2.95% 2.14g	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	33.4% 12.7g	65.5% 25g	38g per day for Men 19-50 years
Protein	37.4% 21g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Pink Beans	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	64.3% 0.77mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.8% 0.19mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	30.5% 0.4mg	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	116% 463μg	99% 394μg	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	5% 4.5mg	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.75% 5.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Beans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	13% 130mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	122% 1.1mg	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	84.6% 6.77mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	43.3% 182mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	43.5% 1mg	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	59.3% 415mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	43% 1464mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.32% 11.8g	3700g per day for Men 19-50 years

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

• Raw Pink Beans have 1.5 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Vitamin C than Raw Pink Beans.
• Both Raw Pink Beans and Raw California Red Kidney Beans have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 100 g.
• Both Raw Pink Beans as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Raw Pink Beans have 1.4 times more Manganese and 4.1 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Calcium, 1.4 times more Copper and 1.4 times more Iron than Raw Pink Beans.
• Both Raw Pink Beans and Raw California Red Kidney Beans have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Pink Beans have 4.5 times more Fat, 2.6 times more Omega 3 and 4.9 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Fiber than Raw Pink Beans.
• Both Raw Pink Beans and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Raw Pink Beans as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.