Comparing Nutrients in 1 kilogram Pinto Beans VS Small White Beans

Macros Ratio

	Protein	Fat	Carbs
Pinto Beans	25%	3%	72%
Small White Beans	25%	3%	72%

Macro Nutrients

	Pinto Beans	Small White Beans	Recommended Dietary Allowance
Energy	120% 3470kcal	116% 3360kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	12% 12g	97g per day for Men 19-50 years
Saturated Fat	7.34% 2.35g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	148% 2.37g	144% 2.3g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	16.2% 2.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	481% 626g	479% 623g	130g per day for Men 19-50 years
Sugars	29% 21g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	408% 155g	655% 249g	38g per day for Men 19-50 years
Protein	383% 214g	377% 211g	56g per day for Men 19-50 years

Vitamins

	Pinto Beans	Small White 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	619% 7.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.12mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.4% 11.7mg	84% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	157% 7.85mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	365% 4.74mg	338% 4.4mg	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	965% 3860μg	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	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinto Beans	Small White Beans	Recommended Dietary Allowance
Calcium	113% 1130mg	173% 1730mg	1000mg per day for Men 19-50 years
Copper	992% 8.93mg	706% 6.35mg	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	966% 77.3mg	8mg per day for Men 19-50 years
Magnesium	419% 1760mg	436% 1830mg	420mg per day for Men 19-50 years
Manganese	499% 11.5mg	556% 12.8mg	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	636% 4450mg	700mg per day for Men 19-50 years
Potassium	410% 13930mg	454% 15420mg	3400mg per day for Men 19-50 years
Selenium	507% 279μg	233% 128μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	207% 23mg	255% 28mg	11mg per day for Men 19-50 years
Water	3.06% 113g	3.16% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinto Beans VS Small White Beans per 1 kg

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

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

• 1 kilogram of Pinto Beans has 1.4 times more Vitamin B9 and more Vitamin C than Small White Beans.
• Both Pinto Beans and Small White Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Small White Beans have insufficient amounts of Vitamin C
• Both Raw Pinto Beans as well as Raw Small White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Pinto Beans has 1.4 times more Copper and 2.2 times more Selenium than Small White Beans.
• While 1 kg of Raw Small White Beans contains 1.5 times more Calcium and 1.5 times more Iron than Raw Pinto Beans.
• Both Pinto Beans and Small White Beans contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Small White Beans contains 1.6 times more Fiber than Raw Pinto Beans.
• Both Pinto Beans and Small White Beans offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per one kilogram.
• Both Raw Pinto Beans as well as Raw Small White Beans provide inadequate amounts of Omega 6 in one kilogram.