Comparing Nutrients in 300 calories Boiled Pink Beans VS Boiled Pinto Beans

Weight per 300 calories

• Boiled Pink Beans: 201g
• Boiled Pinto Beans: 210g

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

Which food has more nutrients per 300 calories - Boiled Pink Beans or Boiled Pinto Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pink Beans	24%	3%	73%
Boiled Pinto Beans	25%	4%	71%

Macro Nutrients

	Boiled Pink Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.99g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.2% 56g	42.3% 55g	130g per day for Men 19-50 years
Sugars	1% 0.72g	0.98% 0.71g	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	% 0.71g	g per day for Men 19-50 years
Fiber	28% 10.7g	49.7% 19g	38g per day for Men 19-50 years
Protein	32.6% 18.2g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Pink 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	43% 0.52mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.76% 0.13mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	4.17% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	37% 0.48mg	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	84.6% 338μg	90% 361μg	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	1.86% 1.68mg	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	13% 1.97mg	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.2% 7.45μg	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pink Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	10.5% 105mg	9.65% 97mg	1000mg per day for Men 19-50 years
Copper	60.6% 0.55mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.12% 4.6μg	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	58% 4.63mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	41.3% 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	47.5% 332mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	30% 1023mg	27% 915mg	3400mg per day for Men 19-50 years
Selenium	5.13% 2.8μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.03mg	0.14% 2.1mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.93mg	18.7% 2.06mg	11mg per day for Men 19-50 years
Water	3.33% 123g	3.57% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Pink Beans vs Boiled Pinto Beans:

• Boiled Pink Beans have 1.3 times more Vitamin B1, 1.7 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 1.4 times more Vitamin B6 than Boiled Pink Beans.
• Both Boiled Pink Beans and Boiled Pinto Beans have similar amounts of Vitamin B2, Vitamin B9, Vitamin E and Vitamin K per 300 kcal.
• Both Boiled Pink Beans as well as Boiled Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Pink Beans vs Boiled Pinto Beans:

• Boiled Pink Beans have 1.2 times more Magnesium than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 4.6 times more Selenium than Boiled Pink Beans.
• Both Boiled Pink Beans and Boiled Pinto Beans have similar amounts of Calcium, Copper, Iron, Manganese, Phosphorus, Potassium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Pinto Beans contain 1.5 times more Omega 3 and 1.8 times more Fiber than Boiled Pink Beans.
• Both Boiled Pink Beans and Boiled Pinto Beans have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled Pink Beans as well as Boiled Pinto Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.