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

Macros Ratio

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

Macro Nutrients

	Boiled Small White Beans with Salt	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Energy	22.2% 644kcal	18.3% 531kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	NA	32g per day for Men 19-50 years
Omega 3	35.7% 0.57g	NA	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	72.5% 94g	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	124% 47g	NA	38g per day for Men 19-50 years
Protein	72.7% 40.7g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Boiled Small White Beans with Salt	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.2% 1.07mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	7.43% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	NA	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	155% 621μg	24% 95μg	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% 0mg	0.5% 0.45mg	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

	Boiled Small White Beans with Salt	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Calcium	33% 331mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	131% 1.18mg	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	161% 13mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	73% 1.68mg	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	110% 767mg	62.2% 435mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	31.2% 1061mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	NA	55μg per day for Men 19-50 years
Sodium	72% 1080mg	64% 962mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	7.75% 287g	8.6% 318g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 pound of Boiled Small White Beans with Salt has 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.
• While 1 lb of Canned Pinto Beans, Rinsed Solids contains 1.7 times more Copper than Boiled Small White Beans with Salt.
• Both Boiled Small White Beans with Salt and Canned Pinto Beans Rinsed contain similar levels of Calcium and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Small White Beans with Salt has 1.2 times more Energy, 1.2 times more Carbohydrate and 1.3 times more Protein than Canned Pinto Beans Rinsed.