Comparing Nutrients in 1 pound Canned Pinto Beans Rinsed VS Boiled Small White Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans Rinsed	23%	7%	70%
Boiled Small White Beans with Salt	25%	4%	71%

Macro Nutrients

	Canned Pinto Beans Rinsed	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Energy	18.3% 531kcal	22.2% 644kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	NA	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	NA	35.7% 0.57g	1.6g per day for Men 19-50 years
Omega 6	NA	4% 0.68g	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	90% 117g	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	124% 47g	38g per day for Men 19-50 years
Protein	57% 32g	72.7% 40.7g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans Rinsed	Boiled Small White Beans with Salt	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	89.2% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.43% 1.2mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	44.3% 0.58mg	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	155% 621μg	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	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	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 Small White Beans with Salt	Recommended Dietary Allowance
Calcium	29% 290mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	75% 0.68mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	101% 2.3mg	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	110% 767mg	700mg per day for Men 19-50 years
Potassium	31.2% 1061mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	NA	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	64% 962mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	8.6% 318g	7.75% 287g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Pinto Beans Rinsed vs Boiled Small White Beans with Salt:

• Boiled Small White Beans with Salt contain 4.7 times more Vitamin B1, 3.1 times more Vitamin B2 and 6.5 times more Vitamin B9 than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans, Rinsed Solids and Boiled Small White Beans with Salt have similar amounts of Vitamin B3 per 1 lb.
• Both Canned Pinto Beans, Rinsed Solids as well as Boiled Small White Beans with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Pinto Beans Rinsed vs Boiled Small White Beans with Salt:

• Canned Pinto Beans, Rinsed Solids have 1.7 times more Copper than Boiled Small White Beans with Salt.
• While Boiled Small White Beans with Salt contain 2.2 times more Iron, 2.3 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium and 1.8 times more Zinc than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans, Rinsed Solids and Boiled Small White Beans with Salt have similar amounts of Calcium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Pinto Beans, Rinsed Solids have 1.5 times more Fat than Boiled Small White Beans with Salt.
• While Boiled Small White Beans with Salt contain 1.3 times more Protein than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans, Rinsed Solids and Boiled Small White Beans with Salt have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Canned Pinto Beans, Rinsed Solids as well as Boiled Small White Beans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.