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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans with Salt	25%	4%	71%
Boiled Small White Beans with Salt	25%	4%	71%

Macro Nutrients

	Boiled Pinto Beans with Salt	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Energy	49.3% 1430kcal	49% 1420kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	68% 1.1g	78.8% 1.26g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	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	202% 262g	199% 258g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	237% 90g	274% 104g	38g per day for Men 19-50 years
Protein	161% 90g	160% 89.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto Beans with Salt	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.93mg	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	50.2% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	176% 2.3mg	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	430% 1720μg	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	8.9% 8mg	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	62.7% 9.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans with Salt	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Calcium	46% 460mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	261% 21mg	355% 28.4mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	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	210% 1470mg	241% 1690mg	700mg per day for Men 19-50 years
Potassium	128% 4360mg	136% 4630mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	159% 2380mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	89% 9.8mg	99% 11mg	11mg per day for Men 19-50 years
Water	17% 630g	17% 632g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pinto Beans with Salt VS Boiled Small White Beans with Salt per 1 kg

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

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

• 1 kilogram of Boiled Pinto Beans with Salt has 1.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Small White Beans with Salt.
• Both Boiled Pinto Beans with Salt and Boiled Small White Beans with Salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per one kilogram.
• Both Boiled Pinto Beans with Salt as well as Boiled Small White Beans with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Pinto Beans with Salt has 1.5 times more Copper and 4.8 times more Selenium than Boiled Small White Beans with Salt.
• While 1 kg of Boiled Small White Beans with Salt contains 1.6 times more Calcium, 1.4 times more Iron and 1.4 times more Magnesium than Boiled Pinto Beans with Salt.
• Both Boiled Pinto Beans with Salt and Boiled Small White Beans with Salt contain similar levels of Manganese, Phosphorus, Potassium, Sodium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Boiled Pinto Beans with Salt and Boiled Small White Beans with Salt have similar amounts of macro-nutrients per 1 kg
• Both Boiled Pinto Beans with Salt and Boiled Small White Beans with Salt offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per one kilogram.
• Both Boiled Pinto Beans with Salt as well as Boiled Small White Beans with Salt provide inadequate amounts of Omega 6 in one kilogram.