Comparing Nutrients in 14 ounces Boiled Pinto Beans with Salt VS Canned low Salt Pinto Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans with Salt	25%	4%	71%
Canned low Salt Pinto Beans with Liquids	22%	6%	72%

Macro Nutrients

	Boiled Pinto Beans with Salt	Canned low Salt Pinto Beans with Liquids	Recommended Dietary Allowance
Energy	19.6% 568kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	29.3% 0.47g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	46.3% 60.2g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	5.6% 4.05g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.35g	NA	g per day for Men 19-50 years
Fiber	94% 35.7g	48% 18.3g	38g per day for Men 19-50 years
Protein	64% 35.8g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto Beans with Salt	Canned low Salt Pinto Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	6.65% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	41.2% 0.54mg	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	171% 683μg	24% 95μg	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	3.53% 3.18mg	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	25% 3.73mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans with Salt	Canned low Salt Pinto Beans with Liquids	Recommended Dietary Allowance
Calcium	18.3% 183mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	71.4% 0.64mg	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	104% 8.3mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	55% 1.26mg	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	83.3% 583mg	52% 365mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	32.2% 1095mg	3400mg per day for Men 19-50 years
Selenium	44.7% 24.6μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	63% 945mg	38.6% 579mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	6.75% 250g	8.4% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pinto Beans with Salt VS Canned low Salt Pinto Beans with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Pinto Beans with Salt versus 14 oz of Canned low Salt Pinto Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Pinto Beans with Salt vs Canned low Salt Pinto Beans with Liquids:

• 14 ounces of Boiled Pinto Beans with Salt have 3.7 times more Vitamin B1, 3.9 times more Vitamin B2, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 7.2 times more Vitamin B9, 1.7 times more Vitamin E and 1.7 times more Vitamin K than Canned low Salt Pinto Beans with Liquids.
• 14 ounces of Canned low Salt Pinto Beans with Liquids have insufficient amounts of Vitamin B2 and Vitamin K
• Both Boiled Pinto Beans with Salt as well as Canned Pinto Beans Solids and Liquids low Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Pinto Beans with Salt vs Canned low Salt Pinto Beans with Liquids:

• 14 ounces of Boiled Pinto Beans with Salt have 1.4 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, 1.7 times more Selenium, 1.6 times more Sodium and 1.8 times more Zinc than Canned low Salt Pinto Beans with Liquids.
• Both Boiled Pinto Beans with Salt and Canned low Salt Pinto Beans with Liquids contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Pinto Beans with Salt have 1.7 times more Energy, 1.7 times more Carbohydrate, 2 times more Fiber and 2 times more Protein than Canned low Salt Pinto Beans with Liquids.
• Both Boiled Pinto Beans with Salt and Canned low Salt Pinto Beans with Liquids offer comparable quantities of Omega 3 per 14 ounces.
• Both Boiled Pinto Beans with Salt as well as Canned Pinto Beans Solids and Liquids low Salt provide inadequate amounts of Omega 6 in 14 ounces.