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

Macros Ratio

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

Macro Nutrients

	Small White Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	52.6% 1524kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.35g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	65.5% 1.05g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	7.36% 1.25g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	2.13% 1.54g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.54g	g per day for Men 19-50 years
Fiber	297% 113g	107% 41g	38g per day for Men 19-50 years
Protein	171% 96g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Small White Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	281% 3.37mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.2% 0.94mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	80% 1.04mg	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	438% 1751μg	195% 780μg	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	4.03% 3.63mg	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	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	78.5% 785mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	320% 2.9mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	438% 35mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	89.3% 2.05mg	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	288% 2018mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	206% 6994mg	58% 1978mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	116% 12.7mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	1.44% 53g	7.7% 286g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Small White Beans has 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 Raw Small White Beans as well as Boiled Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Small White Beans has 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 pound of Small White Beans has 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 Raw Small White Beans as well as Boiled Pinto Beans provide inadequate amounts of Omega 6 in one pound.