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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans	25%	4%	71%
Small White Beans	25%	3%	72%

Macro Nutrients

	Boiled Pinto Beans	Small White Beans	Recommended Dietary Allowance
Energy	22.4% 649kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	5.5% 5.35g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	65.5% 1.05g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	7.36% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	217% 282g	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	297% 113g	38g per day for Men 19-50 years
Protein	73% 41g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto Beans	Small White 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	281% 3.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	153% 2mg	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	438% 1751μg	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	Small White Beans	Recommended Dietary Allowance
Calcium	21% 209mg	78.5% 785mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	320% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	438% 35mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	198% 830mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	252% 5.8mg	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	288% 2018mg	700mg per day for Men 19-50 years
Potassium	58% 1978mg	206% 6994mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	106% 58μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	116% 12.7mg	11mg per day for Men 19-50 years
Water	7.7% 286g	1.44% 53g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled Pinto Beans versus 1 lb of Small White Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Pinto Beans vs Small White Beans:

• 1 lb of Raw Small White Beans contains 3.8 times more Vitamin B1, 3.3 times more Vitamin B2, 4.2 times more Vitamin B3, 3.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.2 times more Vitamin B9 than Boiled Pinto Beans.
• 1 pound of Boiled Pinto Beans have insufficient amounts of Vitamin B3
• Both Boiled Pinto Beans as well as Raw Small White 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 vs Small White Beans:

• 1 lb of Raw Small White Beans contains 3.8 times more Calcium, 2.9 times more Copper, 3.7 times more Iron, 3.7 times more Magnesium, 2.8 times more Manganese, 3 times more Phosphorus, 3.5 times more Potassium, 2.1 times more Selenium and 2.9 times more Zinc than Boiled Pinto Beans.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Small White Beans contains 2.3 times more Energy, 1.7 times more Omega 3, 2.4 times more Carbohydrate, 2.8 times more Fiber and 2.3 times more Protein than Boiled Pinto Beans.
• Both Boiled Pinto Beans as well as Raw Small White Beans provide inadequate amounts of Omega 6 in one pound.