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

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans	24%	7%	69%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Canned Pinto Beans	Red Kidney Beans	Recommended Dietary Allowance
Energy	3.93% 114kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	9.88% 0.16g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.2g	47% 61.3g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.54g	NA	g per day for Men 19-50 years
Fiber	14.5% 5.5g	40% 15g	38g per day for Men 19-50 years
Protein	12.5% 7g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.33% 0.052mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	6% 24μg	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	0.11% 0.1mg	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	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

	Canned Pinto Beans	Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.3% 63mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	28.8% 0.26mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	16.6% 1.33mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	48.3% 1.1mg	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	14.4% 101mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	8.06% 274mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	16% 239mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	5.55% 0.61mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	1.9% 70.6g	0.32% 11.8g	3700g per day for Men 19-50 years

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

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

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

• 100 g of Raw Red Kidney Beans contain 11.7 times more Vitamin B1, 11.3 times more Vitamin B2, 7.8 times more Vitamin B3, 16.4 times more Vitamin B9 and 45 times more Vitamin C than Canned Pinto Beans, Solids.
• 100 grams of Canned Pinto Beans have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Canned Pinto Beans, Solids as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Canned Pinto Beans have 19.9 times more Sodium than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.3 times more Calcium, 2.7 times more Copper, 5 times more Iron, 4.3 times more Magnesium, 2.9 times more Manganese, 4 times more Phosphorus, 5 times more Potassium and 4.6 times more Zinc than Canned Pinto Beans, Solids.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Red Kidney Beans contain 3 times more Energy, 2.3 times more Omega 3, 3 times more Carbohydrate, 3.9 times more Sugars, 2.8 times more Fiber and 3.2 times more Protein than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans, Solids as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.