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

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans with Liquids	22%	6%	72%
Pinto Beans	25%	3%	72%

Macro Nutrients

	Canned Pinto Beans with Liquids	Pinto Beans	Recommended Dietary Allowance
Energy	28.3% 820kcal	120% 3470kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	73.8% 1.18g	148% 2.37g	1.6g per day for Men 19-50 years
Omega 6	5.06% 0.86g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	481% 626g	130g per day for Men 19-50 years
Sugars	14% 10g	29% 21g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	121% 46g	408% 155g	38g per day for Men 19-50 years
Protein	82% 46g	383% 214g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans with Liquids	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	594% 7.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	163% 2.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.8% 2.68mg	73.4% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	157% 7.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	365% 4.74mg	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	1313% 5250μg	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	70% 63mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans with Liquids	Pinto Beans	Recommended Dietary Allowance
Calcium	47% 470mg	113% 1130mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	992% 8.93mg	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	184% 14.7mg	634% 50.7mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	419% 1760mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	499% 11.5mg	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	587% 4110mg	700mg per day for Men 19-50 years
Potassium	81% 2760mg	410% 13930mg	3400mg per day for Men 19-50 years
Selenium	NA	507% 279μg	55μg per day for Men 19-50 years
Sodium	179% 2680mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	207% 23mg	11mg per day for Men 19-50 years
Water	21% 782g	3.06% 113g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Pinto Beans with Liquids versus 1 kg of 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 Pinto Beans:

• 1 kilogram of Canned Pinto Beans with Liquids has 2.6 times more Vitamin E than Pinto Beans.
• While 1 kg of Raw Pinto Beans contains 13.7 times more Vitamin B1, 13.3 times more Vitamin B2, 4.4 times more Vitamin B3, 5.8 times more Vitamin B5, 6.4 times more Vitamin B6, 21.9 times more Vitamin B9, 9 times more Vitamin C and 2.7 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, Vitamin B3, Vitamin C and Vitamin K
• 1 kilogram of Pinto Beans have insufficient amounts of Vitamin E
• Both Canned Pinto Beans Solids and Liquids as well as Raw Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Pinto Beans with Liquids has 22.3 times more Sodium and 6.9 times more Water than Pinto Beans.
• While 1 kg of Raw Pinto Beans contains 2.4 times more Calcium, 5.5 times more Copper, 3.4 times more Iron, 5.3 times more Magnesium, 3.6 times more Manganese, 4.5 times more Phosphorus, 5 times more Potassium and 4.1 times more Zinc than Canned Pinto Beans Solids and Liquids.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Pinto Beans contains 4.2 times more Energy, 2 times more Omega 3, 4.1 times more Carbohydrate, 2.1 times more Sugars, 3.4 times more Fiber and 4.7 times more Protein than Canned Pinto Beans Solids and Liquids.
• Both Canned Pinto Beans Solids and Liquids as well as Raw Pinto Beans provide inadequate amounts of Omega 6 in one kilogram.