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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans with Salt	25%	4%	71%
Boiled Small White Beans with Salt	25%	4%	71%

Macro Nutrients

	Boiled Pinto Beans with Salt	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Energy	19.6% 568kcal	19.4% 564kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	80% 104g	78.8% 102g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	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	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	109% 41.3g	38g per day for Men 19-50 years
Protein	64% 35.8g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto Beans with Salt	Boiled Small White Beans with Salt	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	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	6.75% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	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	171% 683μg	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	3.53% 3.18mg	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	25% 3.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans with Salt	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Calcium	18.3% 183mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	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	104% 8.3mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	83.3% 583mg	96% 671mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	54% 1838mg	3400mg per day for Men 19-50 years
Selenium	44.7% 24.6μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	63% 945mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	6.75% 250g	6.8% 251g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pinto Beans with Salt VS Boiled Small White Beans with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Pinto Beans with Salt versus 14 oz of Boiled Small White Beans with Salt 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 Boiled Small White Beans with Salt:

• 14 ounces of Boiled Pinto Beans with Salt have 1.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Small White Beans with Salt.
• Both Boiled Pinto Beans with Salt and Boiled Small White Beans with Salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 14 ounces.
• Both Boiled Pinto Beans with Salt as well as Boiled Small White Beans with 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 Boiled Small White Beans with Salt:

• 14 ounces of Boiled Pinto Beans with Salt have 1.5 times more Copper and 4.8 times more Selenium than Boiled Small White Beans with Salt.
• While 14 oz of Boiled Small White Beans with Salt contain 1.6 times more Calcium, 1.4 times more Iron and 1.4 times more Magnesium than Boiled Pinto Beans with Salt.
• Both Boiled Pinto Beans with Salt and Boiled Small White Beans with Salt contain similar levels of Manganese, Phosphorus, Potassium, Sodium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• Both Boiled Pinto Beans with Salt and Boiled Small White Beans with Salt have similar amounts of macro-nutrients per 14 oz
• Both Boiled Pinto Beans with Salt and Boiled Small White Beans with Salt offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per 14 ounces.
• Both Boiled Pinto Beans with Salt as well as Boiled Small White Beans with Salt provide inadequate amounts of Omega 6 in 14 ounces.