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

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans with Liquids	22%	6%	72%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Canned Pinto Beans with Liquids	Acorn Flour	Recommended Dietary Allowance
Energy	28.3% 820kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	311% 302g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	123% 39.2g	32g per day for Men 19-50 years
Omega 3	73.8% 1.18g	NA	1.6g per day for Men 19-50 years
Omega 6	5.06% 0.86g	342% 58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	420% 547g	130g per day for Men 19-50 years
Sugars	14% 10g	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	121% 46g	NA	38g per day for Men 19-50 years
Protein	82% 46g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans with Liquids	Acorn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.8% 2.68mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	186% 9.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	529% 6.88mg	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	285% 1140μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36.7% 5.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans with Liquids	Acorn Flour	Recommended Dietary Allowance
Calcium	47% 470mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	679% 6.1mg	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	184% 14.7mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	758% 17.4mg	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	147% 1030mg	700mg per day for Men 19-50 years
Potassium	81% 2760mg	209% 7120mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	179% 2680mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	21% 782g	1.62% 60g	3700g per day for Men 19-50 years

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

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

• 1 kg of Full fat Acorn Flour contains 2.8 times more Vitamin B1, 9.6 times more Vitamin B2, 8.9 times more Vitamin B3, 6.8 times more Vitamin B5, 9.3 times more Vitamin B6 and 4.8 times more Vitamin B9 than Canned Pinto Beans Solids and Liquids.
• 1 kilogram of Canned Pinto Beans with Liquids have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Canned Pinto Beans Solids and Liquids as well as Full fat Acorn Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

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

• 1 kilogram of Canned Pinto Beans with Liquids has 1.2 times more Iron, more Sodium and 13 times more Water than Acorn Flour.
• While 1 kg of Full fat Acorn Flour contains 3.8 times more Copper, 3.3 times more Magnesium, 5.5 times more Manganese and 2.6 times more Potassium than Canned Pinto Beans Solids and Liquids.
• Both Canned Pinto Beans with Liquids and Acorn Flour contain similar levels of Calcium, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Full fat Acorn Flour contains 6.1 times more Energy, 53.9 times more Fat, 31.9 times more Saturated Fat, 67.6 times more Omega 6, 3.6 times more Carbohydrate and 1.6 times more Protein than Canned Pinto Beans Solids and Liquids.
• 1 kilogram of Canned Pinto Beans with Liquids provide inadequate amounts of Omega 6