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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans with Salt	25%	4%	71%
Boiled Small White Beans with Salt	25%	4%	71%

Macro Nutrients

	Boiled Pinto Beans with Salt	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Energy	22.4% 649kcal	22.2% 644kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.49g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	31% 0.49g	35.7% 0.57g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.35g	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	91% 119g	90% 117g	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	124% 47g	38g per day for Men 19-50 years
Protein	73% 41g	72.7% 40.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto Beans with Salt	Boiled Small White Beans with Salt	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	89.2% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	195% 780μg	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	4.03% 3.63mg	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	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 Small White Beans with Salt	Recommended Dietary Allowance
Calcium	21% 209mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	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	119% 9.5mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	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	95% 667mg	110% 767mg	700mg per day for Men 19-50 years
Potassium	58% 1978mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	7.7% 286g	7.75% 287g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pinto Beans with Salt VS Boiled Small White Beans with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Pinto Beans with Salt versus 1 lb of Boiled Small White Beans with Salt 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 Small White Beans with Salt:

• 1 pound of Boiled Pinto Beans with Salt has 1.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Small White Beans with Salt.
• Both Boiled Pinto Beans with Salt and Boiled Small White Beans with Salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per one pound.
• Both Boiled Pinto Beans with Salt as well as Boiled Small White Beans with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Boiled Pinto Beans with Salt has 1.5 times more Copper and 4.8 times more Selenium than Boiled Small White Beans with Salt.
• While 1 lb of Boiled Small White Beans with Salt contains 1.6 times more Calcium, 1.4 times more Iron and 1.4 times more Magnesium than Boiled Pinto Beans with Salt.
• Both Boiled Pinto Beans with Salt and Boiled Small White Beans with Salt contain similar levels of Manganese, Phosphorus, Potassium, Sodium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• Both Boiled Pinto Beans with Salt and Boiled Small White Beans with Salt have similar amounts of macro-nutrients per 1 lb
• Both Boiled Pinto Beans with Salt and Boiled Small White Beans with Salt offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per one pound.
• Both Boiled Pinto Beans with Salt as well as Boiled Small White Beans with Salt provide inadequate amounts of Omega 6 in one pound.