Comparing Nutrients in 300 calories Boiled Navy Beans with Salt VS Canned Pinto Beans Rinsed

Weight per 300 calories

• Boiled Navy Beans with Salt: 214g
• Canned Pinto Beans Rinsed: 256g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Navy Beans with Salt or Canned Pinto Beans Rinsed?

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans with Salt	23%	4%	73%
Canned Pinto Beans Rinsed	23%	7%	70%

Macro Nutrients

	Boiled Navy Beans with Salt	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.069g	NA	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	41% 53.3g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	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	% 0.79g	NA	g per day for Men 19-50 years
Fiber	59.2% 22.5g	NA	38g per day for Men 19-50 years
Protein	31.5% 17.6g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy 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	42.3% 0.51mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	3.75% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.3mg	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	75% 300μg	13.5% 54μg	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	2.14% 1.93mg	0.28% 0.26mg	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	0.14% 0.021mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans with Salt	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Calcium	14.8% 148mg	16.4% 164mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	74% 0.67mg	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	63.2% 5.06mg	40.7% 3.26mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	18.3% 77mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	41.2% 0.95mg	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	44% 309mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	24.5% 834mg	17.6% 600mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.2μg	NA	55μg per day for Men 19-50 years
Sodium	34% 508mg	36.2% 544mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	3.7% 137g	4.85% 179g	3700g per day for Men 19-50 years

Boiled Navy Beans With Salt VS Canned Pinto Beans Rinsed Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Navy Beans with Salt or Canned Pinto Beans Rinsed?

Lets compare vitamin content per 300 calories of Boiled Navy Beans with Salt vs Canned Pinto Beans Rinsed:

• 300 calories of Boiled Navy Beans with Salt have 4 times more Vitamin B1, 2.9 times more Vitamin B2, 2.1 times more Vitamin B3 and 5.6 times more Vitamin B9 than Canned Pinto Beans Rinsed.
• 300 calories of Canned Pinto Beans Rinsed have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled Navy Beans with Salt as well as Canned Pinto Beans, Rinsed Solids have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Navy Beans with Salt vs Canned Pinto Beans Rinsed:

• 300 calories of Boiled Navy Beans with Salt have 1.6 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.5 times more Zinc than Canned Pinto Beans Rinsed.
• While 300 kcal of Canned Pinto Beans, Rinsed Solids contain 1.5 times more Copper than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Canned Pinto Beans Rinsed contain similar levels of Calcium, Manganese and Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Boiled Navy Beans with Salt and Canned Pinto Beans, Rinsed Solids have similar amounts of macro-nutrients per 300 kcal
• Both Boiled Navy Beans with Salt and Canned Pinto Beans Rinsed offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.