Comparing Nutrients in 1 kilogram Boiled Pinto Beans with Salt VS Boiled Yellow Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans with Salt	25%	4%	71%
Boiled Yellow Beans with Salt	25%	7%	68%

Macro Nutrients

	Boiled Pinto Beans with Salt	Boiled Yellow Beans with Salt	Recommended Dietary Allowance
Energy	49.3% 1430kcal	49.7% 1440kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	8.7% 2.8g	32g per day for Men 19-50 years
Omega 3	68% 1.1g	133% 2.12g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	15% 2.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 262g	194% 253g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	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	164% 92g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto Beans with Salt	Boiled Yellow 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	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	44.3% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	176% 2.3mg	99% 1.3mg	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	430% 1720μg	203% 810μg	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	20% 18mg	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	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans with Salt	Boiled Yellow Beans with Salt	Recommended Dietary Allowance
Calcium	46% 460mg	62% 620mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	207% 1.86mg	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	310% 25mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	176% 740mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	198% 4.55mg	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	261% 1830mg	700mg per day for Men 19-50 years
Potassium	128% 4360mg	96% 3250mg	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	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	89% 9.8mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	17% 630g	17% 630g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pinto Beans with Salt VS Boiled Yellow 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 Yellow 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 Yellow Beans with Salt:

• 1 kilogram of Boiled Pinto Beans with Salt has 1.8 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled Yellow Beans with Salt.
• While 1 kg of Boiled Yellow Beans with Salt contains 1.7 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.3 times more Vitamin C than Boiled Pinto Beans with Salt.
• Both Boiled Pinto Beans with Salt and Boiled Yellow Beans with Salt provide similar amounts of Vitamin B1, Vitamin B5, Vitamin E and Vitamin K per one kilogram.
• 1 kilogram of Boiled Pinto Beans with Salt have insufficient amounts of Vitamin B3 and Vitamin C
• Both Boiled Pinto Beans with Salt as well as Boiled Yellow Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Pinto Beans with Salt has 1.3 times more Potassium and 4.8 times more Selenium than Boiled Yellow Beans with Salt.
• While 1 kg of Boiled Yellow Beans with Salt contains 1.3 times more Calcium and 1.5 times more Magnesium than Boiled Pinto Beans with Salt.
• Both Boiled Pinto Beans with Salt and Boiled Yellow Beans with Salt contain similar levels of Copper, Iron, Manganese, Phosphorus, Sodium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Yellow Beans with Salt contains 1.9 times more Omega 3 than Boiled Pinto Beans with Salt.
• Both Boiled Pinto Beans with Salt and Boiled Yellow Beans with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.
• Both Boiled Pinto Beans with Salt as well as Boiled Yellow Beans with Salt provide inadequate amounts of Omega 6 in one kilogram.