Comparing Nutrients in 1 pound Canned Pinto Beans Rinsed VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans Rinsed	23%	7%	70%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Pinto Beans Rinsed	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	18.3% 531kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	NA	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.5% 94g	78% 102g	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	NA	111% 42g	38g per day for Men 19-50 years
Protein	57% 32g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans Rinsed	Boiled California Red 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% 0.23mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.43% 1.2mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	36.3% 0.47mg	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	24% 95μg	84% 336μg	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	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

	Canned Pinto Beans Rinsed	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	29% 290mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	146% 1.3mg	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	72% 5.76mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	62.7% 1.44mg	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	62.2% 435mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	31.2% 1061mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	64% 962mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	8.6% 318g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pinto Beans Rinsed VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Pinto Beans Rinsed versus 1 lb of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of Boiled California Red Kidney Beans contains 2.6 times more Vitamin B1, 3.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 3.5 times more Vitamin B9 than Canned Pinto Beans, Rinsed Solids.
• 1 pound of Canned Pinto Beans Rinsed have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Canned Pinto Beans, Rinsed Solids as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Canned Pinto Beans Rinsed has 53 times more Sodium than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.3 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Zinc than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans Rinsed and Boiled California Red Kidney Beans contain similar levels of Calcium, Copper and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled California Red Kidney Beans contains 1.3 times more Protein than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans Rinsed and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one pound.