Comparing Nutrients in 1 kilogram Canned Pinto Beans Rinsed VS Boiled Navy Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans Rinsed	23%	7%	70%
Boiled Navy Beans with Salt	23%	4%	73%

Macro Nutrients

	Canned Pinto Beans Rinsed	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Energy	40.3% 1170kcal	48.3% 1400kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	NA	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	56.3% 0.9g	1.6g per day for Men 19-50 years
Omega 6	NA	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	200% 261g	130g per day for Men 19-50 years
Sugars	NA	5.1% 3.7g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.7g	g per day for Men 19-50 years
Fiber	NA	276% 105g	38g per day for Men 19-50 years
Protein	126% 70.4g	147% 82.3g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans Rinsed	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53.2% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	106% 1.38mg	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	52.5% 210μg	350% 1400μg	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	1.1% 1mg	10% 9mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans Rinsed	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Calcium	64% 640mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	233% 2.1mg	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	159% 12.7mg	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	229% 5.27mg	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	137% 960mg	206% 1440mg	700mg per day for Men 19-50 years
Potassium	69% 2340mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	NA	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	141% 2120mg	158% 2370mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	19% 700g	17.2% 638g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pinto Beans Rinsed VS Boiled Navy Beans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Pinto Beans Rinsed versus 1 kg of Boiled Navy Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Pinto Beans Rinsed vs Boiled Navy Beans with Salt:

• 1 kg of Boiled Navy Beans with Salt contains 4.7 times more Vitamin B1, 3.5 times more Vitamin B2, 2.5 times more Vitamin B3 and 6.7 times more Vitamin B9 than Canned Pinto Beans, Rinsed Solids.
• 1 kilogram of Canned Pinto Beans Rinsed have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Canned Pinto Beans, Rinsed Solids as well as Boiled Navy Beans with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Pinto Beans Rinsed vs Boiled Navy Beans with Salt:

• 1 kilogram of Canned Pinto Beans Rinsed has 1.2 times more Copper than Boiled Navy Beans with Salt.
• While 1 kg of Boiled Navy Beans with Salt contains 1.9 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.7 times more Potassium and 1.7 times more Zinc than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans Rinsed and Boiled Navy Beans with Salt contain similar levels of Calcium and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Navy Beans with Salt contains 1.3 times more Carbohydrate than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans Rinsed and Boiled Navy Beans with Salt offer comparable quantities of Energy and Protein per one kilogram.