Comparing Nutrients in 1 kilogram Boiled Navy Beans with Salt VS Canned Pinto Beans Rinsed

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans with Salt	23%	4%	73%
Canned Pinto Beans Rinsed	23%	7%	70%

Macro Nutrients

	Boiled Navy Beans with Salt	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Energy	48.3% 1400kcal	40.3% 1170kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	NA	32g per day for Men 19-50 years
Omega 3	56.3% 0.9g	NA	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 261g	160% 208g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	% 3.7g	NA	g per day for Men 19-50 years
Fiber	276% 105g	NA	38g per day for Men 19-50 years
Protein	147% 82.3g	126% 70.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans with Salt	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.37mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.2% 2.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	NA	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	350% 1400μg	52.5% 210μg	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	10% 9mg	1.1% 1mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans with Salt	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Calcium	69% 690mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	289% 2.6mg	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	295% 23.6mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	161% 3.7mg	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	206% 1440mg	137% 960mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	69% 2340mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	NA	55μg per day for Men 19-50 years
Sodium	158% 2370mg	141% 2120mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	17.2% 638g	19% 700g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Navy Beans with Salt VS Canned Pinto Beans Rinsed per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Navy Beans with Salt versus 1 kg of Canned Pinto Beans Rinsed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Navy Beans with Salt vs Canned Pinto Beans Rinsed:

• 1 kilogram of Boiled Navy Beans with Salt has 4.7 times more Vitamin B1, 3.5 times more Vitamin B2, 2.5 times more Vitamin B3 and 6.7 times more Vitamin B9 than Canned Pinto Beans Rinsed.
• 1 kilogram of Canned Pinto Beans Rinsed have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled Navy Beans with Salt as well as Canned Pinto Beans, Rinsed Solids have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Navy Beans with Salt vs Canned Pinto Beans Rinsed:

• 1 kilogram of Boiled Navy Beans with Salt has 1.9 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.7 times more Potassium and 1.7 times more Zinc than Canned Pinto Beans Rinsed.
• Both Boiled Navy Beans with Salt and Canned Pinto Beans Rinsed contain similar levels of Calcium, Copper and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Navy Beans with Salt has 1.3 times more Carbohydrate than Canned Pinto Beans Rinsed.
• Both Boiled Navy Beans with Salt and Canned Pinto Beans Rinsed offer comparable quantities of Energy and Protein per one kilogram.