Comparing Nutrients in 1 kilogram Boiled Pink Beans VS Canned Pinto Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Pink Beans	24%	3%	73%
Canned Pinto Beans with Liquids	22%	6%	72%

Macro Nutrients

	Boiled Pink Beans	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Energy	51.4% 1490kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	3.94% 1.26g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	73.8% 1.18g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	5.06% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	215% 279g	117% 152g	130g per day for Men 19-50 years
Sugars	4.97% 3.6g	14% 10g	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	139% 53g	121% 46g	38g per day for Men 19-50 years
Protein	162% 91g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Boiled Pink Beans	Canned 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	214% 2.57mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	16.8% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	57% 0.74mg	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	420% 1680μg	60% 240μg	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	7.78% 7mg	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	65.3% 9.8mg	36.7% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pink Beans	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Calcium	52% 520mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	301% 2.7mg	180% 1.62mg	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	288% 23mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	238% 5.5mg	138% 3.18mg	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	236% 1650mg	131% 920mg	700mg per day for Men 19-50 years
Potassium	149% 5080mg	81% 2760mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	179% 2680mg	1500mg per day for Men 19-50 years
Zinc	87.3% 9.6mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	16.5% 612g	21% 782g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Pink Beans vs Canned Pinto Beans with Liquids:

• Boiled Pink Beans have 4.9 times more Vitamin B1, 3.9 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B5, 2.4 times more Vitamin B6, 7 times more Vitamin B9, 1.8 times more Vitamin E and 1.8 times more Vitamin K than Canned Pinto Beans Solids and Liquids.
• Both Boiled Pink Beans as well as Canned Pinto Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Pink Beans vs Canned Pinto Beans with Liquids:

• Boiled Pink Beans have 1.7 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium and 1.7 times more Zinc than Canned Pinto Beans Solids and Liquids.
• While Canned Pinto Beans Solids and Liquids contain 134 times more Sodium and 1.3 times more Water than Boiled Pink Beans.
• Both Boiled Pink Beans and Canned Pinto Beans Solids and Liquids have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Pink Beans have 1.8 times more Energy, 1.8 times more Carbohydrate and 2 times more Protein than Canned Pinto Beans Solids and Liquids.
• While Canned Pinto Beans Solids and Liquids contain 2.8 times more Sugars than Boiled Pink Beans.
• Both Boiled Pink Beans and Canned Pinto Beans Solids and Liquids have similar amounts of Omega 3 and Fiber per 1 kg.
• Both Boiled Pink Beans as well as Canned Pinto Beans Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.