Comparing Nutrients in 100 calories Pink Beans VS Boiled Pinto Beans

Weight per 100 calories

• Pink Beans: 29g
• Boiled Pinto Beans: 70g

Pink Beans have 2.4 times more energy per 100g than Boiled Pinto Beans. It has high energy density when compared to other foods. Boiled Pinto Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Pink Beans	24%	3%	73%
Boiled Pinto Beans	25%	4%	71%

Macro Nutrients

	Pink Beans	Boiled 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	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	4.05% 0.065g	6% 0.096g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.4% 0.069g	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% 18.3g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	0.33% 0.24g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	9.74% 3.7g	16.6% 6.3g	38g per day for Men 19-50 years
Protein	11% 6.1g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Pink Beans	Boiled 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	18.8% 0.23mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.3% 0.056mg	3.34% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	2.94% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	12.3% 0.16mg	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	33.7% 135μg	30% 120μg	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	0.62% 0.56mg	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	0.41% 0.061mg	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	2.04% 2.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	3.8% 38mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.038% 1.54μg	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	24.7% 1.97mg	18.3% 1.46mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	13.8% 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	17.3% 121mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	12.6% 427mg	8.97% 305mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	7.9% 4.34μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.33mg	0.047% 0.7mg	1500mg per day for Men 19-50 years
Zinc	6.76% 0.74mg	6.23% 0.69mg	11mg per day for Men 19-50 years
Water	0.079% 2.93g	1.2% 44g	3700g per day for Men 19-50 years

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

• Raw Pink Beans have 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3 and 2 times more Vitamin B5 than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 10.7 times more Vitamin E and 1.5 times more Vitamin K than Raw Pink Beans.
• Both Raw Pink Beans and Boiled Pinto Beans have similar amounts of Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Raw Pink Beans as well as Boiled Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

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

• Raw Pink Beans have 1.5 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese and 1.4 times more Potassium than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 15 times more Water than Raw Pink Beans.
• Both Raw Pink Beans and Boiled Pinto Beans have similar amounts of Calcium, Phosphorus, Selenium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled Pinto Beans contain 1.5 times more Omega 3 and 1.7 times more Fiber than Raw Pink Beans.
• Both Raw Pink Beans and Boiled Pinto Beans have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Raw Pink Beans as well as Boiled Pinto Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.