Comparing Nutrients in 100 calories Small White Beans VS Boiled Pinto Beans

Weight per 100 calories

• Small White Beans: 30g
• Boiled Pinto Beans: 70g

Small White Beans have 2.3 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.

Discover which food has more nutrients per 100 calories - Small White Beans or Boiled Pinto Beans?

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Boiled Pinto Beans	25%	4%	71%

Macro Nutrients

	Small White Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	6% 0.096g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	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	14.3% 18.5g	14% 18.3g	130g per day for Men 19-50 years
Sugars	NA	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	19.5% 7.4g	16.6% 6.3g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Small White 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	18.4% 0.22mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.74% 0.062mg	3.34% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.34% 0.22mg	2.94% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	28.7% 115μg	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	NA	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.04% 2.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	5.15% 51.5mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	28.8% 2.3mg	18.3% 1.46mg	8mg per day for Men 19-50 years
Magnesium	13% 54.5mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	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	19% 132mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	13.5% 459mg	8.97% 305mg	3400mg per day for Men 19-50 years
Selenium	6.93% 3.8μg	7.9% 4.34μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.57mg	0.047% 0.7mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	6.23% 0.69mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	1.2% 44g	3700g per day for Men 19-50 years

Small White Beans VS Boiled Pinto Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Small White Beans or Boiled Pinto Beans?

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

• 100 calories of Small White Beans have 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.5 times more Vitamin B5 than Boiled Pinto Beans.
• Both Small White Beans and Boiled Pinto Beans provide similar amounts of Vitamin B6 and Vitamin B9 per 100 calories.
• 100 calories of Boiled Pinto Beans have insufficient amounts of Vitamin B3
• Both Raw Small White Beans as well as Boiled Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Small White Beans vs Boiled Pinto Beans:

• 100 calories of Small White Beans have 1.6 times more Calcium, 1.2 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium, 1.2 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.2 times more Zinc than Boiled Pinto Beans.
• Both Small White Beans and Boiled Pinto Beans contain similar levels of Selenium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Boiled Pinto Beans contain 1.4 times more Omega 3 than Raw Small White Beans.
• Both Small White Beans and Boiled Pinto Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
• Both Raw Small White Beans as well as Boiled Pinto Beans provide inadequate amounts of Omega 6 in 100 calories.