Comparing Nutrients in 1 kilogram Boiled Pink Beans VS Boiled Small White Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Pink Beans	24%	3%	73%
Boiled Small White Beans	25%	4%	71%

Macro Nutrients

	Boiled Pink Beans	Boiled Small White Beans	Recommended Dietary Allowance
Energy	51.4% 1490kcal	49% 1420kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	3.94% 1.26g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	78.8% 1.26g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	8.82% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	215% 279g	199% 258g	130g per day for Men 19-50 years
Sugars	4.97% 3.6g	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	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	274% 104g	38g per day for Men 19-50 years
Protein	162% 91g	160% 89.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Pink Beans	Boiled Small White Beans	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	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	50.2% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	98% 1.27mg	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	343% 1370μg	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	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	65.3% 9.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pink Beans	Boiled Small White Beans	Recommended Dietary Allowance
Calcium	52% 520mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	301% 2.7mg	166% 1.5mg	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	355% 28.4mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	238% 5.5mg	222% 5.1mg	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	241% 1690mg	700mg per day for Men 19-50 years
Potassium	149% 5080mg	136% 4630mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	87.3% 9.6mg	99% 11mg	11mg per day for Men 19-50 years
Water	16.5% 612g	17% 632g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pink Beans VS Boiled Small White Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Pink Beans versus 1 kg of Boiled Small White Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Pink Beans vs Boiled Small White Beans:

• 1 kilogram of Boiled Pink Beans has 2.1 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.2 times more Vitamin B9 than Boiled Small White Beans.
• Both Boiled Pink Beans and Boiled Small White Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Small White Beans have insufficient amounts of Vitamin B3
• Both Boiled Pink Beans as well as Boiled Small White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Pink Beans vs Boiled Small White Beans:

• 1 kilogram of Boiled Pink Beans has 1.8 times more Copper than Boiled Small White Beans.
• While 1 kg of Boiled Small White Beans contains 1.4 times more Calcium than Boiled Pink Beans.
• Both Boiled Pink Beans and Boiled Small White Beans contain similar levels of Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Small White Beans contains 1.3 times more Omega 3 and 2 times more Fiber than Boiled Pink Beans.
• Both Boiled Pink Beans and Boiled Small White Beans offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• Both Boiled Pink Beans as well as Boiled Small White Beans provide inadequate amounts of Omega 6 in one kilogram.