Comparing Nutrients in 1 pound Canned Pinto Beans VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans	24%	7%	69%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Pinto Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	18% 517kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	44.8% 0.72g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.6% 92g	79.6% 103g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	2% 1.45g	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	% 2.45g	NA	g per day for Men 19-50 years
Fiber	65.7% 25g	76.4% 29g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	42% 0.54mg	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	27.2% 109μg	147% 590μg	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	0.5% 0.45mg	6.05% 5.44mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	28.6% 286mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	109% 0.98mg	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	75.4% 6.03mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	75.5% 1.74mg	85% 1.95mg	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	65.4% 458mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	36.6% 1243mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	NA	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	72.3% 1084mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	8.66% 320g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Pinto Beans vs Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain 3.1 times more Vitamin B1, 3.1 times more Vitamin B2, 2.1 times more Vitamin B3, 5.4 times more Vitamin B9 and 12 times more Vitamin C than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans, Solids as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Pinto Beans vs Boiled Kidney Beans:

• Canned Pinto Beans, Solids have 1.8 times more Calcium and 239 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans, Solids and Boiled All Types Kidney Beans have similar amounts of Copper, Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Canned Pinto Beans, Solids and Boiled All Types Kidney Beans have similar amounts of macro-nutrients per 1 lb
• Both Canned Pinto Beans, Solids and Boiled All Types Kidney Beans have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 1 lb.
• Both Canned Pinto Beans, Solids as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.