Comparing Nutrients in 14 ounces Frozen Young Pinto Beans VS Cooked Frozen Young Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Pinto Beans	23%	3%	74%
Cooked Frozen Young Pinto Beans	23%	3%	74%

Macro Nutrients

	Frozen Young Pinto Beans	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Energy	23.3% 675kcal	22% 643kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	2.45% 0.42g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	94% 123g	130g per day for Men 19-50 years
Sugars	NA	NA	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	59.5% 22.6g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	69.5% 39g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Pinto Beans	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	59.2% 0.77mg	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	49.6% 198μg	33.7% 135μg	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	4.4% 3.97mg	3.1% 2.78mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Pinto Beans	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Calcium	23% 230mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	43.2% 0.39mg	39% 0.35mg	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	149% 12mg	134% 10.8mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	85% 1.96mg	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	66.3% 464mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	88.3% 3001mg	75.4% 2564mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	24.3% 365mg	22% 329mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	6% 221g	6.22% 230g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Young Pinto Beans vs Cooked Frozen Young Pinto Beans:

• Unprepared Frozen Young Pinto Beans have 1.2 times more Vitamin B1, 1.5 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Frozen Young Pinto Beans.
• Both Unprepared Frozen Young Pinto Beans and Boiled and Drained Frozen Young Pinto Beans have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Unprepared Frozen Young Pinto Beans as well as Boiled and Drained Frozen Young Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Young Pinto Beans vs Cooked Frozen Young Pinto Beans:

Both Unprepared Frozen Young Pinto Beans and Boiled and Drained Frozen Young Pinto Beans have similar amounts of minerals per 14 oz
• Both Unprepared Frozen Young Pinto Beans and Boiled and Drained Frozen Young Pinto Beans have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Unprepared Frozen Young Pinto Beans and Boiled and Drained Frozen Young Pinto Beans have similar amounts of macro-nutrients per 14 oz
• Both Unprepared Frozen Young Pinto Beans and Boiled and Drained Frozen Young Pinto Beans have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 14 oz.
• Both Unprepared Frozen Young Pinto Beans as well as Boiled and Drained Frozen Young Pinto Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.