Comparing Nutrients in 1 pound Frozen Young Pinto Beans VS Cooked Frozen Young Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Pinto Beans	23%	3%	74%
Cooked Frozen Young Pinto Beans	23%	3%	74%

Macro Nutrients

	Frozen Young Pinto Beans	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Energy	26.6% 771kcal	25.3% 735kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	2.24% 2.18g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	52.7% 0.84g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	108% 140g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	68% 26g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	79.4% 44.5g	75.4% 42.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Pinto Beans	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.54mg	104% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	67.7% 0.88mg	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	56.7% 227μg	38.6% 154μg	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	5.04% 4.54mg	3.53% 3.18mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Pinto Beans	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Calcium	26.3% 263mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	44.4% 0.4mg	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	170% 13.6mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	108% 2.48mg	97% 2.24mg	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	76% 531mg	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	101% 3429mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	28% 417mg	25% 376mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	6.84% 253g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Young Pinto Beans vs Cooked Frozen Young Pinto Beans:

• Unprepared Frozen Young Pinto Beans have 1.2 times more Vitamin B1, 1.5 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Frozen Young Pinto Beans.
• Both Unprepared Frozen Young Pinto Beans and Boiled and Drained Frozen Young Pinto Beans have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Unprepared Frozen Young Pinto Beans as well as Boiled and Drained Frozen Young Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Young Pinto Beans vs Cooked Frozen Young Pinto Beans:

Both Unprepared Frozen Young Pinto Beans and Boiled and Drained Frozen Young Pinto Beans have similar amounts of minerals per 1 lb
• Both Unprepared Frozen Young Pinto Beans and Boiled and Drained Frozen Young Pinto Beans have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Unprepared Frozen Young Pinto Beans and Boiled and Drained Frozen Young Pinto Beans have similar amounts of macro-nutrients per 1 lb
• Both Unprepared Frozen Young Pinto Beans and Boiled and Drained Frozen Young Pinto Beans have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 1 lb.
• Both Unprepared Frozen Young Pinto Beans as well as Boiled and Drained Frozen Young Pinto Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.