Comparing Nutrients in 1 kilogram Boiled Pinto Beans VS Boiled Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans	25%	4%	71%
Boiled Pink Beans	24%	3%	73%

Macro Nutrients

	Boiled Pinto Beans	Boiled Pink Beans	Recommended Dietary Allowance
Energy	49.3% 1430kcal	51.4% 1490kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	4.25% 1.36g	3.94% 1.26g	32g per day for Men 19-50 years
Omega 3	85.6% 1.37g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	5.76% 0.98g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 262g	215% 279g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	4.97% 3.6g	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	139% 53g	38g per day for Men 19-50 years
Protein	161% 90g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto Beans	Boiled Pink Beans	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	214% 2.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	176% 2.3mg	135% 1.75mg	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	420% 1680μg	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	65.3% 9.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans	Boiled Pink Beans	Recommended Dietary Allowance
Calcium	46% 460mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	301% 2.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	288% 23mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	238% 5.5mg	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	210% 1470mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	128% 4360mg	149% 5080mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	89% 9.8mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	17% 630g	16.5% 612g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Pinto Beans vs Boiled Pink Beans:

• Boiled Pinto Beans have 1.3 times more Vitamin B6 than Boiled Pink Beans.
• While Boiled Pink Beans contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled Pinto Beans.
• Both Boiled Pinto Beans and Boiled Pink Beans have similar amounts of Vitamin B2, Vitamin B9, Vitamin E and Vitamin K per 1 kg.
• Both Boiled Pinto Beans as well as Boiled Pink Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Pinto Beans vs Boiled Pink Beans:

• Boiled Pinto Beans have 4.4 times more Selenium than Boiled Pink Beans.
• While Boiled Pink Beans contain 1.3 times more Magnesium than Boiled Pinto Beans.
• Both Boiled Pinto Beans and Boiled Pink Beans have similar amounts of Calcium, Copper, Iron, Manganese, Phosphorus, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Pinto Beans have 1.4 times more Omega 3 and 1.7 times more Fiber than Boiled Pink Beans.
• Both Boiled Pinto Beans and Boiled Pink Beans have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Boiled Pinto Beans as well as Boiled Pink Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.