Comparing Nutrients in 1 kilogram Pinto Beans VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Pinto Beans	25%	3%	72%
Navy Beans	26%	4%	70%

Macro Nutrients

	Pinto Beans	Navy Beans	Recommended Dietary Allowance
Energy	120% 3470kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	7.34% 2.35g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	148% 2.37g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	19.7% 3.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	481% 626g	467% 608g	130g per day for Men 19-50 years
Sugars	29% 21g	53.5% 38.8g	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	% 1.3g	% 2.1g	g per day for Men 19-50 years
Sucrose	% 20g	% 33.3g	g per day for Men 19-50 years
Fiber	408% 155g	403% 153g	38g per day for Men 19-50 years
Protein	383% 214g	399% 223g	56g per day for Men 19-50 years

Vitamins

	Pinto Beans	Navy Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	594% 7.13mg	646% 7.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.12mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.4% 11.7mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	157% 7.85mg	149% 7.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	365% 4.74mg	329% 4.3mg	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	1313% 5250μg	910% 3640μg	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	70% 63mg	NA	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	14% 2.1mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinto Beans	Navy Beans	Recommended Dietary Allowance
Calcium	113% 1130mg	147% 1470mg	1000mg per day for Men 19-50 years
Copper	992% 8.93mg	927% 8.34mg	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	634% 50.7mg	686% 55mg	8mg per day for Men 19-50 years
Magnesium	419% 1760mg	417% 1750mg	420mg per day for Men 19-50 years
Manganese	499% 11.5mg	617% 14mg	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	587% 4110mg	581% 4070mg	700mg per day for Men 19-50 years
Potassium	410% 13930mg	349% 11850mg	3400mg per day for Men 19-50 years
Selenium	507% 279μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	207% 23mg	332% 36.5mg	11mg per day for Men 19-50 years
Water	3.06% 113g	3.27% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinto Beans VS Navy Beans per 1 kg

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

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

• 1 kilogram of Pinto Beans has 1.3 times more Vitamin B2, 1.4 times more Vitamin B9 and 2.2 times more Vitamin K than Navy Beans.
• While 1 kg of Raw Navy Beans contains 1.9 times more Vitamin B3 than Raw Pinto Beans.
• Both Pinto Beans and Navy Beans provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per one kilogram.
• Both Raw Pinto Beans as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Pinto Beans has 2.5 times more Selenium than Navy Beans.
• While 1 kg of Raw Navy Beans contains 1.3 times more Calcium and 1.6 times more Zinc than Raw Pinto Beans.
• Both Pinto Beans and Navy Beans contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Navy Beans contains 2.3 times more Omega 3 and 1.8 times more Sugars than Raw Pinto Beans.
• Both Pinto Beans and Navy Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.
• Both Raw Pinto Beans as well as Raw Navy Beans provide inadequate amounts of Omega 6 in one kilogram.