Comparing Nutrients in 1 pound Pinto Beans VS Small White Beans

Macros Ratio

	Protein	Fat	Carbs
Pinto Beans	25%	3%	72%
Small White Beans	25%	3%	72%

Macro Nutrients

	Pinto Beans	Small White Beans	Recommended Dietary Allowance
Energy	54.3% 1574kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	5.5% 5.35g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	67% 1.08g	65.5% 1.05g	1.6g per day for Men 19-50 years
Omega 6	4.54% 0.77g	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	218% 284g	217% 282g	130g per day for Men 19-50 years
Sugars	13.2% 9.57g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 9g	NA	g per day for Men 19-50 years
Fiber	185% 70.3g	297% 113g	38g per day for Men 19-50 years
Protein	173% 97g	171% 96g	56g per day for Men 19-50 years

Vitamins

	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	270% 3.23mg	281% 3.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.33mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.2% 3.56mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	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	595% 2381μg	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	31.8% 28.6mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinto Beans	Small White Beans	Recommended Dietary Allowance
Calcium	51.3% 513mg	78.5% 785mg	1000mg per day for Men 19-50 years
Copper	450% 4.05mg	320% 2.9mg	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	287% 23mg	438% 35mg	8mg per day for Men 19-50 years
Magnesium	190% 798mg	198% 830mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	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	266% 1864mg	288% 2018mg	700mg per day for Men 19-50 years
Potassium	186% 6319mg	206% 6994mg	3400mg per day for Men 19-50 years
Selenium	230% 127μg	106% 58μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	116% 12.7mg	11mg per day for Men 19-50 years
Water	1.4% 51.4g	1.44% 53g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of 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 Pinto Beans vs Small White Beans:

• 1 pound of Pinto Beans has 1.4 times more Vitamin B9 and more Vitamin C than Small White Beans.
• Both Pinto Beans and Small White Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Small White Beans have insufficient amounts of Vitamin C
• Both Raw Pinto Beans as well as Raw Small White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Pinto Beans has 1.4 times more Copper and 2.2 times more Selenium than Small White Beans.
• While 1 lb of Raw Small White Beans contains 1.5 times more Calcium and 1.5 times more Iron than Raw Pinto Beans.
• Both Pinto Beans and Small White Beans contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Small White Beans contains 1.6 times more Fiber than Raw Pinto Beans.
• Both Pinto Beans and Small White Beans offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per one pound.
• Both Raw Pinto Beans as well as Raw Small White Beans provide inadequate amounts of Omega 6 in one pound.