Comparing Nutrients in 300 calories Boiled Pink Beans VS Boiled Small White Beans

Weight per 300 calories

• Boiled Pink Beans: 201g
• Boiled Small White Beans: 211g

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

Discover which food has more nutrients per 300 calories - Boiled Pink Beans or Boiled Small White Beans?

Macros Ratio

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

Macro Nutrients

	Boiled Pink Beans	Boiled Small White 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% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.86% 0.32g	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% 54.5g	130g per day for Men 19-50 years
Sugars	1% 0.72g	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	28% 10.7g	58% 22g	38g per day for Men 19-50 years
Protein	32.6% 18.2g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Pink Beans	Boiled Small White 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	41.5% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.76% 0.13mg	9.6% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	3.6% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	20.6% 0.27mg	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	72.4% 289μg	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% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.2% 7.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pink Beans	Boiled Small White Beans	Recommended Dietary Allowance
Calcium	10.5% 105mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	60.6% 0.55mg	35% 0.31mg	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	58% 4.63mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	34.2% 144mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	47% 1.08mg	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	51% 357mg	700mg per day for Men 19-50 years
Potassium	30% 1023mg	28.8% 978mg	3400mg per day for Men 19-50 years
Selenium	5.13% 2.8μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.03mg	0.28% 4.23mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.93mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	3.33% 123g	3.6% 134g	3700g per day for Men 19-50 years

Boiled Pink Beans VS Boiled Small White Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Pink Beans or Boiled Small White Beans?

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

• 300 calories of Boiled Pink Beans have 2 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled Small White Beans.
• Both Boiled Pink Beans and Boiled Small White Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9 per 300 calories.
• 300 calories of Boiled Small White Beans have insufficient amounts of Vitamin B3
• Both Boiled Pink Beans as well as Boiled Small White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Pink Beans vs Boiled Small White Beans:

• 300 calories of Boiled Pink Beans have 1.7 times more Copper than Boiled Small White Beans.
• While 300 kcal of Boiled Small White Beans contain 1.5 times more Calcium and 1.3 times more Iron than Boiled Pink Beans.
• Both Boiled Pink Beans and Boiled Small White Beans contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Zinc per 300 calories.
• Both Boiled Pink Beans as well as Boiled Small White Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled Small White Beans contain 1.4 times more Omega 3 and 2.1 times more Fiber than Boiled Pink Beans.
• Both Boiled Pink Beans and Boiled Small White Beans offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Boiled Pink Beans as well as Boiled Small White Beans provide inadequate amounts of Omega 6 in 300 calories.