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

Macros Ratio

	Protein	Fat	Carbs
Canned low Salt Pinto Beans with Liquids	22%	6%	72%
Boiled Broadbeans with Salt	27%	3%	70%

Macro Nutrients

	Canned low Salt Pinto Beans with Liquids	Boiled Broadbeans with Salt	Recommended Dietary Allowance
Energy	28.3% 820kcal	38% 1100kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	73.8% 1.18g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.06% 0.86g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	151% 197g	130g per day for Men 19-50 years
Sugars	14% 10g	25% 18g	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	142% 54g	38g per day for Men 19-50 years
Protein	82% 46g	136% 76g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Pinto Beans with Liquids	Boiled Broadbeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.8% 2.68mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	55.4% 0.72mg	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	260% 1040μg	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	3.33% 3mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Pinto Beans with Liquids	Boiled Broadbeans with Salt	Recommended Dietary Allowance
Calcium	47% 470mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	288% 2.6mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	183% 4.2mg	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	179% 1250mg	700mg per day for Men 19-50 years
Potassium	81% 2760mg	79% 2680mg	3400mg per day for Men 19-50 years
Selenium	67.3% 37μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	97% 1460mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	92% 10mg	11mg per day for Men 19-50 years
Water	21% 782g	19.3% 715g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Canned low Salt Pinto Beans with Liquids has 1.9 times more Vitamin B6 and 27.5 times more Vitamin E than Boiled Broadbeans with Salt.
• While 1 kg of Boiled Broadbeans with Salt contains 1.9 times more Vitamin B1, 5.6 times more Vitamin B2, 2.7 times more Vitamin B3, 4.3 times more Vitamin B9 and 1.4 times more Vitamin K than Canned Pinto Beans Solids and Liquids low Salt.
• Both Canned low Salt Pinto Beans with Liquids and Boiled Broadbeans with Salt provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned low Salt Pinto Beans with Liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• 1 kilogram of Boiled Broadbeans with Salt have insufficient amounts of Vitamin E
• Both Canned Pinto Beans Solids and Liquids low Salt as well as Boiled Broadbeans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Canned low Salt Pinto Beans with Liquids has 1.3 times more Calcium and 1.4 times more Selenium than Boiled Broadbeans with Salt.
• While 1 kg of Boiled Broadbeans with Salt contains 1.6 times more Copper, 1.3 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Sodium and 1.8 times more Zinc than Canned Pinto Beans Solids and Liquids low Salt.
• Both Canned low Salt Pinto Beans with Liquids and Boiled Broadbeans with Salt contain similar levels of Iron and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned low Salt Pinto Beans with Liquids has 9.8 times more Omega 3 than Boiled Broadbeans with Salt.
• While 1 kg of Boiled Broadbeans with Salt contains 1.3 times more Energy, 1.3 times more Carbohydrate, 1.8 times more Sugars and 1.7 times more Protein than Canned Pinto Beans Solids and Liquids low Salt.
• Both Canned low Salt Pinto Beans with Liquids and Boiled Broadbeans with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Broadbeans with Salt provide inadequate amounts of Omega 3
• Both Canned Pinto Beans Solids and Liquids low Salt as well as Boiled Broadbeans with Salt provide inadequate amounts of Omega 6 in one kilogram.