Comparing Nutrients in 1 kilogram Frozen Young Pinto Beans VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Pinto Beans	23%	3%	74%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen Young Pinto Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	58.6% 1700kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	116% 1.86g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	250% 325g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	150% 57g	168% 64g	38g per day for Men 19-50 years
Protein	175% 98g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Pinto Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	283% 3.4mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	92% 1.2mg	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	125% 500μg	325% 1300μg	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	11% 10mg	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Pinto Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	58% 580mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	240% 2.16mg	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	375% 30mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	237% 5.46mg	187% 4.3mg	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	167% 1170mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	222% 7560mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	61.3% 920mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	91% 10mg	11mg per day for Men 19-50 years
Water	15% 558g	18% 669g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Young Pinto Beans have 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 1.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.6 times more Vitamin B9 than Unprepared Frozen Young Pinto Beans.
• Both Unprepared Frozen Young Pinto Beans and Boiled All Types Kidney Beans have similar amounts of Vitamin C per 1 kg.
• Both Unprepared Frozen Young Pinto Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Unprepared Frozen Young Pinto Beans have 1.7 times more Calcium, 1.4 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 1.9 times more Potassium, 1.4 times more Selenium and 92 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Copper and 1.3 times more Zinc than Unprepared Frozen Young Pinto Beans.
• Both Unprepared Frozen Young Pinto Beans and Boiled All Types Kidney Beans have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unprepared Frozen Young Pinto Beans have 1.3 times more Energy and 1.4 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Unprepared Frozen Young Pinto Beans and Boiled All Types Kidney Beans have similar amounts of Omega 3, Fiber and Protein per 1 kg.
• Both Unprepared Frozen Young Pinto Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.