Comparing Nutrients in 14 ounces Canned Pinto Beans Rinsed VS Boiled Small White Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans Rinsed	23%	7%	70%
Boiled Small White Beans with Salt	25%	4%	71%

Macro Nutrients

	Canned Pinto Beans Rinsed	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Energy	16% 464kcal	19.4% 564kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	NA	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	NA	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	NA	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.4% 82.4g	78.8% 102g	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	NA	109% 41.3g	38g per day for Men 19-50 years
Protein	50% 28g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans Rinsed	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.5% 1.04mg	6.75% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	38.8% 0.5mg	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	21% 83.3μg	136% 544μg	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	0.44% 0.4mg	0% 0mg	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

	Canned Pinto Beans Rinsed	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Calcium	25.4% 254mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	65.7% 0.59mg	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	63% 5.04mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	88% 2.02mg	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	54.4% 381mg	96% 671mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	54% 1838mg	3400mg per day for Men 19-50 years
Selenium	NA	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	7.5% 278g	6.8% 251g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Pinto Beans Rinsed vs Boiled Small White Beans with Salt:

• Boiled Small White Beans with Salt contain 4.7 times more Vitamin B1, 3.1 times more Vitamin B2 and 6.5 times more Vitamin B9 than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans, Rinsed Solids and Boiled Small White Beans with Salt have similar amounts of Vitamin B3 per 14 oz.
• Both Canned Pinto Beans, Rinsed Solids as well as Boiled Small White Beans with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Pinto Beans Rinsed vs Boiled Small White Beans with Salt:

• Canned Pinto Beans, Rinsed Solids have 1.7 times more Copper than Boiled Small White Beans with Salt.
• While Boiled Small White Beans with Salt contain 2.2 times more Iron, 2.3 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium and 1.8 times more Zinc than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans, Rinsed Solids and Boiled Small White Beans with Salt have similar amounts of Calcium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Pinto Beans, Rinsed Solids have 1.5 times more Fat than Boiled Small White Beans with Salt.
• While Boiled Small White Beans with Salt contain 1.3 times more Protein than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans, Rinsed Solids and Boiled Small White Beans with Salt have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Canned Pinto Beans, Rinsed Solids as well as Boiled Small White Beans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.