Comparing Nutrients in 1 kilogram Canned Pinto Beans with Liquids VS Boiled Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans with Liquids	22%	6%	72%
Boiled Pinto Beans	25%	4%	71%

Macro Nutrients

	Canned Pinto Beans with Liquids	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	28.3% 820kcal	49.3% 1430kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	73.8% 1.18g	85.6% 1.37g	1.6g per day for Men 19-50 years
Omega 6	5.06% 0.86g	5.76% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	202% 262g	130g per day for Men 19-50 years
Sugars	14% 10g	4.7% 3.4g	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	% 3.4g	g per day for Men 19-50 years
Fiber	121% 46g	237% 90g	38g per day for Men 19-50 years
Protein	82% 46g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans with Liquids	Boiled Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	161% 1.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.8% 2.68mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	176% 2.3mg	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	60% 240μg	430% 1720μg	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	8.9% 8mg	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	36.7% 5.5mg	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans with Liquids	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	47% 470mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	243% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	184% 14.7mg	261% 21mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	197% 4.53mg	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	131% 920mg	210% 1470mg	700mg per day for Men 19-50 years
Potassium	81% 2760mg	128% 4360mg	3400mg per day for Men 19-50 years
Selenium	NA	113% 62μg	55μg per day for Men 19-50 years
Sodium	179% 2680mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	89% 9.8mg	11mg per day for Men 19-50 years
Water	21% 782g	17% 630g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pinto Beans with Liquids VS Boiled Pinto Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Pinto Beans with Liquids vs Boiled Pinto Beans:

• 1 kg of Boiled Pinto Beans contains 3.7 times more Vitamin B1, 3.9 times more Vitamin B2, 1.5 times more Vitamin B5, 3.1 times more Vitamin B6, 7.2 times more Vitamin B9, 1.7 times more Vitamin E and 1.7 times more Vitamin K than Canned Pinto Beans Solids and Liquids.
• 1 kilogram of Canned Pinto Beans with Liquids have insufficient amounts of Vitamin B2 and Vitamin K
• Both Canned Pinto Beans Solids and Liquids as well as Boiled Pinto Beans have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Pinto Beans with Liquids vs Boiled Pinto Beans:

• 1 kilogram of Canned Pinto Beans with Liquids has 268 times more Sodium and 1.2 times more Water than Boiled Pinto Beans.
• While 1 kg of Boiled Pinto Beans contains 1.4 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Canned Pinto Beans Solids and Liquids.
• Both Canned Pinto Beans with Liquids and Boiled Pinto Beans contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Pinto Beans contains 1.7 times more Energy, 1.7 times more Carbohydrate, 2 times more Fiber and 2 times more Protein than Canned Pinto Beans Solids and Liquids.
• Both Canned Pinto Beans with Liquids and Boiled Pinto Beans offer comparable quantities of Omega 3 per one kilogram.
• Both Canned Pinto Beans Solids and Liquids as well as Boiled Pinto Beans provide inadequate amounts of Omega 6 in one kilogram.