Comparing Nutrients in 1 kilogram Pink Beans VS White Beans

Macros Ratio

	Protein	Fat	Carbs
Pink Beans	24%	3%	73%
White Beans	27%	2%	71%

Macro Nutrients

	Pink Beans	White Beans	Recommended Dietary Allowance
Energy	118% 3430kcal	115% 3330kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.3g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	9.13% 2.92g	6.84% 2.2g	32g per day for Men 19-50 years
Omega 3	139% 2.22g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	11.6% 1.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	494% 642g	464% 603g	130g per day for Men 19-50 years
Sugars	29.5% 21.4g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	374% 210g	417% 234g	56g per day for Men 19-50 years

Vitamins

	Pink Beans	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	364% 4.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.92mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	199% 9.97mg	146% 7.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.27mg	245% 3.18mg	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	970% 3880μg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.5% 57μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Beans	White Beans	Recommended Dietary Allowance
Calcium	130% 1300mg	240% 2400mg	1000mg per day for Men 19-50 years
Copper	900% 8.1mg	1093% 9.84mg	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	1305% 104mg	8mg per day for Men 19-50 years
Magnesium	433% 1820mg	452% 1900mg	420mg per day for Men 19-50 years
Manganese	598% 13.8mg	781% 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	593% 4150mg	430% 3010mg	700mg per day for Men 19-50 years
Potassium	431% 14640mg	528% 17950mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	233% 128μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	334% 36.7mg	11mg per day for Men 19-50 years
Water	2.7% 101g	3.06% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Pink Beans VS White Beans per 1 kg

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

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

• 1 kilogram of Pink Beans has 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 3.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.7 times more Vitamin B6 than White Beans.
• Both Pink Beans and White Beans provide similar amounts of Vitamin B9 and Vitamin K per one kilogram.
• Both Raw Pink Beans as well as Raw White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Pink Beans has 1.4 times more Phosphorus than White Beans.
• While 1 kg of Raw White Beans contains 1.8 times more Calcium, 1.5 times more Iron, 1.3 times more Manganese and 1.4 times more Zinc than Raw Pink Beans.
• Both Pink Beans and White Beans contain similar levels of Copper, Magnesium, Potassium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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