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Compare Nutrients in 100 grams Raw QuinoaVS Boiled Kidney Beans

Macros Ratio

ProteinsFatsCarbs

Raw Quinoa
15%
15%
70%
Boiled Kidney Beans
27%
4%
69%

Vitamins

100gRDA for Men 19-30 years
Raw QuinoaBoiled Kidney Beans
Vitamin A
0.11%
0%
1 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
30%
13%
0.36 mg0.16 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
24%
4.46%
0.318 mg0.058 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
9.5%
3.6%
1.52 mg0.578 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
37%
9.23%
0.487 mg0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
NA
1.33%
NA mg1.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
16%
0.2%
2.44 mg0.03 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0%
7%
0 μg8.4 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
46%
32.5%
184 μg130 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Raw QuinoaBoiled Kidney Beans
Calcium
4.7%
3.5%
47 mg35 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
65.6%
24%
0.59 mg0.216 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
57%
27.8%
4.57 mg2.22 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
49%
10.5%
197 mg42 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
88%
18.7%
2.033 mg0.43 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
65%
19.7%
457 mg138 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
12%
8.6%
563 mg405 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
15%
2%
8.5 μg1.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.33%
0.07%
5 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
28%
9.1%
3.1 mg1 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Raw Quinoa vs Boiled Kidney Beans:
Raw Quinoa has 2.3 times more Thiamine, 5.5 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.

Macro Nutrients

100gRDA for Men 19-30 years
Raw QuinoaBoiled Kidney Beans
Fat
6.26%
0.52%
6.07 g0.5 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
25%
15%
14.12 g8.67 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
49%
17.5%
64.16 g22.8 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
12.7%
4.38%
368 kcal127 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
NA
0.44%
NA g0.32 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
18%
17%
7 g6.4 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
2.2%
0.23%
0.706 g0.073 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
16%
10.6%
0.26 g0.17 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
17.5%
0.64%
2.977 g0.108 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.36%
1.8%
13.28 g66.94 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Quinoa has 12.1 times more Fat, 1.6 times more Protein, 2.8 times more Carbohydrate, 2.9 times more Energy, 9.7 times more Saturated Fat, 1.5 times more Omega 3 and 27.6 times more Omega 6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 5 times more Water than Raw Quinoa. Both Raw Quinoa and Boiled All Types Kidney Beans have similar amounts of Fiber per 100g.