Comparing Nutrients in 100 grams Cooked Quinoa VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Quinoa	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.14% 120kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	1.98% 1.92g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	5.73% 0.97g	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	16.4% 21.3g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	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	7.37% 2.8g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	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	8.9% 0.11mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	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	10.5% 42μg	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	4.2% 0.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.7% 17mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	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	18.6% 1.5mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	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	21.7% 152mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	5.06% 172mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	1.8% 67g	3700g per day for Men 19-50 years

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

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

• Cooked Quinoa has 1.3 times more Magnesium, 2 times more Manganese, 2.3 times more Selenium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.9 times more Calcium, 1.5 times more Copper, 2 times more Iron and 2.4 times more Potassium than Cooked Quinoa.
• Both Cooked Quinoa and Boiled California Red Kidney Beans have similar amounts of Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Quinoa has 21.3 times more Fat, 2.7 times more Omega 3 and 48.7 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.3 times more Fiber and 2.1 times more Protein than Cooked Quinoa.
• Both Cooked Quinoa and Boiled California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 100 g.
• Both Cooked Quinoa as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.