Comparing Nutrients in 1 pound Boiled Pinto Beans with Salt VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans with Salt	25%	4%	71%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Pinto Beans with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	22.4% 649kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.49g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	31% 0.49g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.35g	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	91% 119g	78% 102g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	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	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	% 1.54g	NA	g per day for Men 19-50 years
Fiber	107% 41g	111% 42g	38g per day for Men 19-50 years
Protein	73% 41g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto Beans with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	195% 780μg	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	4.03% 3.63mg	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	28.4% 4.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	21% 209mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	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	119% 9.5mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	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	95% 667mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	58% 1978mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	7.7% 286g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pinto Beans with Salt VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Pinto Beans with Salt 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 Boiled Pinto Beans with Salt vs Boiled California Red Kidney Beans:

• 1 pound of Boiled Pinto Beans with Salt has 1.5 times more Vitamin B1, 2.2 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.7 times more Vitamin B3 than Boiled Pinto Beans with Salt.
• Both Boiled Pinto Beans with Salt and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Boiled Pinto Beans with Salt have insufficient amounts of Vitamin B3
• Both Boiled Pinto Beans with Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Pinto Beans with Salt vs Boiled California Red Kidney Beans:

• 1 pound of Boiled Pinto Beans with Salt has 1.4 times more Manganese, 5.2 times more Selenium and 59.5 times more Sodium than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.4 times more Calcium, 1.3 times more Copper and 1.4 times more Iron than Boiled Pinto Beans with Salt.
• Both Boiled Pinto Beans with Salt and Boiled California Red Kidney Beans contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Pinto Beans with Salt has 3.4 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled Pinto Beans with Salt and Boiled California Red Kidney Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one pound.
• Both Boiled Pinto Beans with Salt as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.