Comparing Nutrients in 1 pound Small White Beans VS Pinto Beans

Macros Ratio

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

Macro Nutrients

	Small White Beans	Pinto Beans	Recommended Dietary Allowance
Energy	52.6% 1524kcal	54.3% 1574kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.35g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	3.33% 1.07g	32g per day for Men 19-50 years
Omega 3	65.5% 1.05g	67% 1.08g	1.6g per day for Men 19-50 years
Omega 6	7.36% 1.25g	4.54% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	218% 284g	130g per day for Men 19-50 years
Sugars	NA	13.2% 9.57g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	NA	% 9g	g per day for Men 19-50 years
Fiber	297% 113g	185% 70.3g	38g per day for Men 19-50 years
Protein	171% 96g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Small White Beans	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	270% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.2% 0.94mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	71.2% 3.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	165% 2.15mg	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	595% 2381μg	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	31.8% 28.6mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Pinto Beans	Recommended Dietary Allowance
Calcium	78.5% 785mg	51.3% 513mg	1000mg per day for Men 19-50 years
Copper	320% 2.9mg	450% 4.05mg	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	438% 35mg	287% 23mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	190% 798mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	226% 5.2mg	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	266% 1864mg	700mg per day for Men 19-50 years
Potassium	206% 6994mg	186% 6319mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	230% 127μg	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	116% 12.7mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.44% 53g	1.4% 51.4g	3700g per day for Men 19-50 years

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

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

• 1 lb of Raw Pinto Beans contains 1.4 times more Vitamin B9 and more Vitamin C than Raw Small White Beans.
• Both Small White Beans and Pinto 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 Small White Beans as well as Raw Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Small White Beans has 1.5 times more Calcium, 1.5 times more Iron and 1.2 times more Zinc than Pinto Beans.
• While 1 lb of Raw Pinto Beans contains 1.4 times more Copper and 2.2 times more Selenium than Raw Small White Beans.
• Both Small White Beans and Pinto Beans contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

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