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Comparing Nutrients in 100 grams Raw QuinoaVSBoiled Kidney Beans

Macros Ratio

ProteinsFatsCarbs


Raw Quinoa
15%
15%
70%
Boiled Kidney Beans
27%
3%
70%
100 g ▼

Macro Nutrients

Raw QuinoavsBoiled Kidney Beans
12.7%
Energy
4.38%
368 kcalvs127 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
6.26%
Fat
0.52%
6.07 gvs0.5 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
25%
Protein
15%
14 gvs8.67 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
49%
Carbohydrate
17.7%
64 gvs23 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
NA
Sugars
0.44%
NA gvs0.32 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
18%
Fiber
17%
7 gvs6.4 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
2.2%
Saturated Fat
0.22%
0.71 gvs0.07 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
16%
Omega 3
10.6%
0.26 gvs0.17 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
17.5%
Omega 6
0.65%
2.98 gvs0.11 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.35%
Water
1.8%
13 gvs67 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Raw QuinoavsBoiled Kidney Beans
0.11%
Vitamin A
0%
1 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
30%
Thiamine
13%
0.36 mgvs0.16 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
24.6%
Vitamin B2
4.6%
0.32 mgvs0.06 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
9.5%
Vitamin B3
3.63%
1.52 mgvs0.58 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
37.7%
Vitamin B6
9.23%
0.49 mgvs0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
NA
Vitamin C
1.33%
NA mgvs1.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
16%
Vitamin E
0.2%
2.44 mgvs0.03 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
0%
Vitamin K
7%
0 μgvs8.4 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
46%
Folate
32.5%
184 μgvs130 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Raw QuinoavsBoiled Kidney Beans
4.7%
Calcium
3.5%
47 mgvs35 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
65.6%
Copper
24%
0.59 mgvs0.22 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
57%
Iron
27.8%
4.57 mgvs2.22 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
47%
Magnesium
10%
197 mgvs42 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
88%
Manganese
18.7%
2.03 mgvs0.43 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
65%
Phosphorus
19.7%
457 mgvs138 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
16.6%
Potassium
12%
563 mgvs405 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
15%
Selenium
2%
8.5 μgvs1.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.33%
Sodium
0.07%
5 mgvs1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
28%
Zinc
9.1%
3.1 mgvs1 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Raw Quinoa vs Boiled Kidney Beans:
Raw Quinoa has 2.3 times more Thiamine, 5.3 times more Vitamin B2, 2.6 times more Vitamin B3, 4.1 times more Vitamin B6, 81.3 times more Vitamin E and 1.4 times more Folate than Boiled All Types Kidney Beans.

Comparing minerals per 100 grams for Raw Quinoa vs Boiled Kidney Beans:
Raw Quinoa has 1.3 times more Calcium, 2.7 times more Copper, 2.1 times more Iron, 4.7 times more Magnesium, 4.7 times more Manganese, 3.3 times more Phosphorus, 1.4 times more Potassium, 7.7 times more Selenium and 3.1 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 100 grams:
Raw Quinoa has 2.9 times more Energy, 12.1 times more Fat, 1.6 times more Protein, 2.8 times more Carbohydrate, 10.1 times more Saturated Fat, 1.5 times more Omega 3 and 27.1 times more Omega 6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 5.2 times more Water than Raw Quinoa. Both Raw Quinoa and Boiled All Types Kidney Beans have similar amounts of Fiber per 100 g.




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