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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

• Unprepared Frozen Young Pinto Beans have 1.2 times more Vitamin B1, 1.5 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Frozen Young Pinto Beans.
• Both Unprepared Frozen Young Pinto Beans and Boiled and Drained Frozen Young Pinto Beans have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 1 kg.
• Both Unprepared Frozen Young Pinto Beans as well as Boiled and Drained Frozen Young Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

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

Comparison of macro-nutrients per 1 kilogram:

Both Unprepared Frozen Young Pinto Beans and Boiled and Drained Frozen Young Pinto Beans have similar amounts of macro-nutrients per 1 kg
• Both Unprepared Frozen Young Pinto Beans and Boiled and Drained Frozen Young Pinto Beans have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 1 kg.
• Both Unprepared Frozen Young Pinto Beans as well as Boiled and Drained Frozen Young Pinto Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.