Comparing Nutrients in 1 kilogram Boiled Pinto Beans VS Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans	25%	4%	71%
Pinto Beans	25%	3%	72%

Macro Nutrients

	Boiled Pinto Beans	Pinto Beans	Recommended Dietary Allowance
Energy	49.3% 1430kcal	120% 3470kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	4.25% 1.36g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	85.6% 1.37g	148% 2.37g	1.6g per day for Men 19-50 years
Omega 6	5.76% 0.98g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 262g	481% 626g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	29% 21g	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	0% 0g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 20g	g per day for Men 19-50 years
Fiber	237% 90g	408% 155g	38g per day for Men 19-50 years
Protein	161% 90g	383% 214g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto Beans	Pinto 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	594% 7.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	163% 2.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	73.4% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	157% 7.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	176% 2.3mg	365% 4.74mg	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	1313% 5250μg	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	70% 63mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans	Pinto Beans	Recommended Dietary Allowance
Calcium	46% 460mg	113% 1130mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	992% 8.93mg	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	634% 50.7mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	419% 1760mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	499% 11.5mg	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	587% 4110mg	700mg per day for Men 19-50 years
Potassium	128% 4360mg	410% 13930mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	507% 279μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	89% 9.8mg	207% 23mg	11mg per day for Men 19-50 years
Water	17% 630g	3.06% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pinto Beans VS Pinto Beans per 1 kg

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

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

• 1 kilogram of Boiled Pinto Beans has 4.5 times more Vitamin E than Pinto Beans.
• While 1 kg of Raw Pinto Beans contains 3.7 times more Vitamin B1, 3.4 times more Vitamin B2, 3.7 times more Vitamin B3, 3.7 times more Vitamin B5, 2.1 times more Vitamin B6, 3.1 times more Vitamin B9, 7.9 times more Vitamin C and 1.6 times more Vitamin K than Boiled Pinto Beans.
• 1 kilogram of Boiled Pinto Beans have insufficient amounts of Vitamin B3 and Vitamin C
• 1 kilogram of Pinto Beans have insufficient amounts of Vitamin E
• Both Boiled Pinto Beans as well as Raw Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Raw Pinto Beans contains 2.5 times more Calcium, 4.1 times more Copper, 2.4 times more Iron, 3.5 times more Magnesium, 2.5 times more Manganese, 2.8 times more Phosphorus, 3.2 times more Potassium, 4.5 times more Selenium and 2.3 times more Zinc than Boiled Pinto Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Pinto Beans contains 2.4 times more Energy, 1.7 times more Omega 3, 2.4 times more Carbohydrate, 6.2 times more Sugars, 1.7 times more Fiber and 2.4 times more Protein than Boiled Pinto Beans.
• Both Boiled Pinto Beans as well as Raw Pinto Beans provide inadequate amounts of Omega 6 in one kilogram.