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

Macros Ratio

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

Macro Nutrients

	Pink Beans	Boiled Small White Beans	Recommended Dietary Allowance
Energy	118% 3430kcal	49% 1420kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.3g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	9.13% 2.92g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	139% 2.22g	78.8% 1.26g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	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	494% 642g	199% 258g	130g per day for Men 19-50 years
Sugars	29.5% 21.4g	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	334% 127g	274% 104g	38g per day for Men 19-50 years
Protein	374% 210g	160% 89.7g	56g per day for Men 19-50 years

Vitamins

	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	643% 7.7mg	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.92mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	199% 9.97mg	50.2% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.27mg	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	1158% 4630μg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.5% 57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Beans	Boiled Small White Beans	Recommended Dietary Allowance
Calcium	130% 1300mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	900% 8.1mg	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	846% 67.7mg	355% 28.4mg	8mg per day for Men 19-50 years
Magnesium	433% 1820mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	598% 13.8mg	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	593% 4150mg	241% 1690mg	700mg per day for Men 19-50 years
Potassium	431% 14640mg	136% 4630mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	99% 11mg	11mg per day for Men 19-50 years
Water	2.7% 101g	17% 632g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Pink Beans vs Boiled Small White Beans:

• 1 kilogram of Pink Beans has 3.3 times more Vitamin B1, 3.3 times more Vitamin B2, 7 times more Vitamin B3, 4 times more Vitamin B5, 4.1 times more Vitamin B6 and 3.4 times more Vitamin B9 than Boiled Small White Beans.
• 1 kilogram of Boiled Small White Beans have insufficient amounts of Vitamin B3
• Both Raw 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 Pink Beans vs Boiled Small White Beans:

• 1 kilogram of Pink Beans has 1.8 times more Calcium, 5.4 times more Copper, 2.4 times more Iron, 2.7 times more Magnesium, 2.7 times more Manganese, 2.5 times more Phosphorus, 3.2 times more Potassium, 10 times more Selenium and 2.3 times more Zinc than Boiled Small White Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pink Beans has 2.4 times more Energy, 1.8 times more Omega 3, 2.5 times more Carbohydrate, 1.2 times more Fiber and 2.3 times more Protein than Boiled Small White Beans.
• Both Raw Pink Beans as well as Boiled Small White Beans provide inadequate amounts of Omega 6 in one kilogram.