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

Macros Ratio

	Protein	Fat	Carbs
Pinto Beans	25%	3%	72%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pinto Beans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	12% 347kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.24g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	48% 62.6g	46% 59.8g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 1.98g	NA	g per day for Men 19-50 years
Fiber	40.8% 15.5g	65.5% 25g	38g per day for Men 19-50 years
Protein	38.3% 21.4g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Pinto 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	59.4% 0.71mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.34% 1.17mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	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	131% 525μg	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	7% 6.3mg	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	4.67% 5.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinto Beans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.3% 113mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	63.4% 5.07mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	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	58.7% 411mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	41% 1393mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	50.7% 28μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.32% 11.8g	3700g per day for Men 19-50 years

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

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

• Raw Pinto Beans have 8.7 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Calcium and 1.8 times more Iron than Raw Pinto Beans.
• Both Raw Pinto Beans and Raw California Red Kidney Beans have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Pinto Beans have 4.9 times more Fat, 2.8 times more Omega 3 and 3.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Fiber than Raw Pinto Beans.
• Both Raw Pinto Beans and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Raw Pinto Beans as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.