Comparing Nutrients in 100 calories Boiled Pink Beans VS Pinto Beans

Weight per 100 calories

• Boiled Pink Beans: 67g
• Pinto Beans: 29g

Raw Pinto Beans have 2.3 times more energy per unit of mass than Boiled Pink Beans, which is high in comparison to other foods. Boiled Pink Beans having average energy density.

Which food has more nutrients per 100 calories - Boiled Pink Beans or Pinto Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pink Beans	24%	3%	73%
Pinto Beans	25%	3%	72%

Macro Nutrients

	Boiled Pink Beans	Pinto Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.085g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	4.03% 0.064g	4.27% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	14% 18g	130g per day for Men 19-50 years
Sugars	0.33% 0.24g	0.84% 0.61g	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	0% 0g	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	% 0.037g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	9.36% 3.56g	11.8% 4.47g	38g per day for Men 19-50 years
Protein	11% 6.1g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Pink Beans	Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	2.1% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.03% 0.12mg	10.5% 0.14mg	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	28% 113μg	38% 151μg	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	2% 1.8mg	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	4.4% 0.66mg	0.4% 0.061mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.07% 2.5μg	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pink Beans	Pinto Beans	Recommended Dietary Allowance
Calcium	3.5% 35mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	20.2% 0.18mg	28.6% 0.26mg	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	19.3% 1.54mg	18.3% 1.46mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.6mg	12% 50.7mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	14.4% 0.33mg	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	16% 111mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	12% 401mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.94μg	14.6% 8.04μg	55μg per day for Men 19-50 years
Sodium	0.089% 1.34mg	0.23% 3.46mg	1500mg per day for Men 19-50 years
Zinc	5.86% 0.64mg	5.97% 0.66mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.088% 3.27g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Pink Beans vs Pinto Beans:

• Boiled Pink Beans have 10.9 times more Vitamin E and 1.5 times more Vitamin K than Raw Pinto Beans.
• While Raw Pinto Beans contain 1.4 times more Vitamin B2, 1.3 times more Vitamin B9 and more Vitamin C than Boiled Pink Beans.
• Both Boiled Pink Beans and Raw Pinto Beans have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Boiled Pink Beans as well as Raw Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Pink Beans vs Pinto Beans:

• Boiled Pink Beans have 12.6 times more Water than Raw Pinto Beans.
• While Raw Pinto Beans contain 1.4 times more Copper and 8.6 times more Selenium than Boiled Pink Beans.
• Both Boiled Pink Beans and Raw Pinto Beans have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Pinto Beans contain 1.3 times more Fiber than Boiled Pink Beans.
• Both Boiled Pink Beans and Raw Pinto Beans have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 100 kcal.
• Both Boiled Pink Beans as well as Raw Pinto Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.