Comparing Nutrients in 14 ounces Small White Beans VS Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Pinto Beans	25%	3%	72%

Macro Nutrients

	Small White Beans	Pinto Beans	Recommended Dietary Allowance
Energy	46% 1334kcal	47.5% 1377kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	5.03% 4.9g	97g per day for Men 19-50 years
Saturated Fat	3.77% 1.2g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	57.3% 0.92g	58.8% 0.94g	1.6g per day for Men 19-50 years
Omega 6	6.44% 1.1g	3.97% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	190% 247g	191% 248g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.37g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	NA	% 7.86g	g per day for Men 19-50 years
Fiber	260% 99g	162% 61.5g	38g per day for Men 19-50 years
Protein	150% 83.8g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Small White Beans	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	246% 2.95mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	64.7% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.33mg	29% 4.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	62.3% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	145% 1.9mg	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	383% 1532μg	521% 2084μg	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	27.8% 25mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Pinto Beans	Recommended Dietary Allowance
Calcium	68.7% 687mg	45% 448mg	1000mg per day for Men 19-50 years
Copper	280% 2.52mg	394% 3.54mg	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	383% 30.7mg	252% 20mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	166% 699mg	420mg per day for Men 19-50 years
Manganese	221% 5.07mg	198% 4.56mg	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	252% 1766mg	233% 1631mg	700mg per day for Men 19-50 years
Potassium	180% 6120mg	163% 5529mg	3400mg per day for Men 19-50 years
Selenium	92% 51μg	201% 111μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	82.3% 9.05mg	11mg per day for Men 19-50 years
Water	1.26% 46.5g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Small White Beans VS Pinto Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Small White Beans versus 14 oz of Pinto Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Small White Beans vs Pinto Beans:

• 14 oz of Raw Pinto Beans contain 1.4 times more Vitamin B9 and more Vitamin C than Raw Small White Beans.
• Both Small White Beans and Pinto Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Small White Beans have insufficient amounts of Vitamin C
• Both Raw Small White Beans as well as Raw Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Small White Beans vs Pinto Beans:

• 14 ounces of Small White Beans have 1.5 times more Calcium, 1.5 times more Iron and 1.2 times more Zinc than Pinto Beans.
• While 14 oz of Raw Pinto Beans contain 1.4 times more Copper and 2.2 times more Selenium than Raw Small White Beans.
• Both Small White Beans and Pinto Beans contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Small White Beans have 1.6 times more Fiber than Pinto Beans.
• Both Small White Beans and Pinto Beans offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 14 ounces.
• Both Raw Small White Beans as well as Raw Pinto Beans provide inadequate amounts of Omega 6 in 14 ounces.