Comparing Nutrients in 1 kilogram Small White Beans VS Pinto Beans

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Small White 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	619% 7.43mg	594% 7.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	163% 2.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.4mg	73.4% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	157% 7.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	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	965% 3860μg	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	0% 0mg	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	NA	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Pinto Beans	Recommended Dietary Allowance
Calcium	173% 1730mg	113% 1130mg	1000mg per day for Men 19-50 years
Copper	706% 6.35mg	992% 8.93mg	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	966% 77.3mg	634% 50.7mg	8mg per day for Men 19-50 years
Magnesium	436% 1830mg	419% 1760mg	420mg per day for Men 19-50 years
Manganese	556% 12.8mg	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	636% 4450mg	587% 4110mg	700mg per day for Men 19-50 years
Potassium	454% 15420mg	410% 13930mg	3400mg per day for Men 19-50 years
Selenium	233% 128μg	507% 279μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	207% 23mg	11mg per day for Men 19-50 years
Water	3.16% 117g	3.06% 113g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Small White 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 Small White Beans vs Pinto Beans:

• 1 kg of Raw Pinto Beans contains 1.4 times more Vitamin B9 and more Vitamin C than Raw Small White Beans.
• Both Small White Beans and Pinto 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 Small White 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 Small White Beans vs Pinto Beans:

• 1 kilogram of Small White Beans has 1.5 times more Calcium, 1.5 times more Iron and 1.2 times more Zinc than Pinto Beans.
• While 1 kg of Raw Pinto Beans contains 1.4 times more Copper and 2.2 times more Selenium than Raw Small White Beans.
• Both Small White Beans and Pinto Beans contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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