Comparing Nutrients in 1 kilogram Cooked Frozen Young Pinto Beans VS Frozen Young Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Pinto Beans	23%	3%	74%
Frozen Young Pinto Beans	23%	3%	74%

Macro Nutrients

	Cooked Frozen Young Pinto Beans	Frozen Young Pinto Beans	Recommended Dietary Allowance
Energy	56% 1620kcal	58.6% 1700kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	116% 1.86g	1.6g per day for Men 19-50 years
Omega 6	5.82% 0.99g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 309g	250% 325g	130g per day for Men 19-50 years
Sugars	NA	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	142% 54g	150% 57g	38g per day for Men 19-50 years
Protein	166% 93g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Pinto Beans	Frozen Young Pinto Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.74mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.32mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.6% 2.58mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	165% 2.15mg	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	85% 340μg	125% 500μg	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	7.78% 7mg	11% 10mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Pinto Beans	Frozen Young Pinto Beans	Recommended Dietary Allowance
Calcium	52% 520mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	109% 0.98mg	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	339% 27mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	237% 5.46mg	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	143% 1000mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	190% 6460mg	222% 7560mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	55.3% 830mg	61.3% 920mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	15.7% 580g	15% 558g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Young Pinto Beans VS Frozen Young Pinto Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Young Pinto Beans versus 1 kg of Frozen Young Pinto Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Young Pinto Beans vs Frozen Young Pinto Beans:

• 1 kg of Unprepared Frozen Young Pinto Beans contains 1.5 times more Vitamin B9 than Boiled and Drained Frozen Young Pinto Beans.
• Both Cooked Frozen Young Pinto Beans and Frozen Young Pinto Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per one kilogram.
• Both Boiled and Drained Frozen Young Pinto Beans as well as Unprepared Frozen Young Pinto Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Young Pinto Beans vs Frozen Young Pinto Beans:

• Both Boiled and Drained Frozen Young Pinto Beans and Unprepared Frozen Young Pinto Beans have similar amounts of minerals per 1 kg
• Both Cooked Frozen Young Pinto Beans and Frozen Young Pinto Beans contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Boiled and Drained Frozen Young Pinto Beans and Unprepared Frozen Young Pinto Beans have similar amounts of macro-nutrients per 1 kg
• Both Cooked Frozen Young Pinto Beans and Frozen Young Pinto Beans offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per one kilogram.
• Both Boiled and Drained Frozen Young Pinto Beans as well as Unprepared Frozen Young Pinto Beans provide inadequate amounts of Omega 6 in one kilogram.