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

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans Rinsed	23%	7%	70%
Boiled Small White Beans with Salt	25%	4%	71%

Macro Nutrients

	Canned Pinto Beans Rinsed	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Energy	40.3% 1170kcal	49% 1420kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	NA	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	NA	78.8% 1.26g	1.6g per day for Men 19-50 years
Omega 6	NA	8.82% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	199% 258g	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	NA	274% 104g	38g per day for Men 19-50 years
Protein	126% 70.4g	160% 89.7g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans Rinsed	Boiled Small White 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	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50.2% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	98% 1.27mg	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	343% 1370μg	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	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	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

	Canned Pinto Beans Rinsed	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Calcium	64% 640mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	166% 1.5mg	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	355% 28.4mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	222% 5.1mg	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	241% 1690mg	700mg per day for Men 19-50 years
Potassium	69% 2340mg	136% 4630mg	3400mg per day for Men 19-50 years
Selenium	NA	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	141% 2120mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	99% 11mg	11mg per day for Men 19-50 years
Water	19% 700g	17% 632g	3700g per day for Men 19-50 years

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

• Boiled Small White Beans with Salt contain 4.7 times more Vitamin B1, 3.1 times more Vitamin B2 and 6.5 times more Vitamin B9 than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans, Rinsed Solids and Boiled Small White Beans with Salt have similar amounts of Vitamin B3 per 1 kg.
• Both Canned Pinto Beans, Rinsed Solids as well as Boiled Small White Beans with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• Canned Pinto Beans, Rinsed Solids have 1.7 times more Copper than Boiled Small White Beans with Salt.
• While Boiled Small White Beans with Salt contain 2.2 times more Iron, 2.3 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium and 1.8 times more Zinc than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans, Rinsed Solids and Boiled Small White Beans with Salt have similar amounts of Calcium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Pinto Beans, Rinsed Solids have 1.5 times more Fat than Boiled Small White Beans with Salt.
• While Boiled Small White Beans with Salt contain 1.3 times more Protein than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans, Rinsed Solids and Boiled Small White Beans with Salt have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Canned Pinto Beans, Rinsed Solids as well as Boiled Small White Beans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.