Comparing Nutrients in 100 grams Raw Quinoa VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Raw Quinoa	Red Kidney Beans	Recommended Dietary Allowance
Energy	12.7% 368kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	6.26% 6.07g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.98g	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	49.4% 64g	47% 61.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	18.4% 7g	40% 15g	38g per day for Men 19-50 years
Protein	25.2% 14g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	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	46% 184μg	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	NA	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	16.3% 2.44mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.7% 47mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	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	57% 4.57mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	47% 197mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	88.4% 2.03mg	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	65.3% 457mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	16.6% 563mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Quinoa VS Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Raw Quinoa 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 Raw Quinoa vs Red Kidney Beans:

• 100 grams of Raw Quinoa have 1.5 times more Vitamin B2, 1.2 times more Vitamin B6 and 11.6 times more Vitamin E than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B3, 2.1 times more Vitamin B9 and more Vitamin K than Raw Quinoa.
• Both Raw Quinoa and Red Kidney Beans provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Raw Quinoa have insufficient amounts of Vitamin K
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Quinoa as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Raw Quinoa vs Red Kidney Beans:

• 100 grams of Raw Quinoa have 1.4 times more Magnesium, 1.8 times more Manganese and 2.7 times more Selenium than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.8 times more Calcium, 1.5 times more Iron and 2.4 times more Potassium than Raw Quinoa.
• Both Raw Quinoa and Red Kidney Beans contain similar levels of Copper, Phosphorus and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raw Quinoa have 5.7 times more Fat, 4.6 times more Saturated Fat and 13.1 times more Omega 6 than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.4 times more Omega 3, 2.2 times more Fiber and 1.6 times more Protein than Raw Quinoa.
• Both Raw Quinoa and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6