Comparing Nutrients in 300 calories Pinto Beans VS Canned Pinto Beans with Liquids

Weight per 300 calories

• Pinto Beans: 86.5g
• Canned Pinto Beans with Liquids: 366g

Pinto Beans have 4.2 times more energy per 100g than Canned Pinto Beans with Liquids. It has high energy density when compared to other foods. Canned Pinto Beans Solids and Liquids having average energy density.

Which food has more nutrients per 300 calories - Pinto Beans or Canned Pinto Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Pinto Beans	25%	3%	72%
Canned Pinto Beans with Liquids	22%	6%	72%

Macro Nutrients

	Pinto Beans	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	2.1% 2.05g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	13% 0.2g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	1.85% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.6% 54g	42.7% 55.5g	130g per day for Men 19-50 years
Sugars	2.5% 1.82g	5.15% 3.73g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	35.3% 13.4g	44.3% 17g	38g per day for Men 19-50 years
Protein	33% 18.5g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Pinto Beans	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	4.5% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.34% 1mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	9.95% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	21% 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	113% 454μg	22% 88μg	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	6.05% 5.45mg	2.85% 2.56mg	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	1.2% 0.18mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.03% 4.84μg	6.4% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinto Beans	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Calcium	9.77% 98mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	85.8% 0.77mg	66% 0.59mg	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	54.8% 4.4mg	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	36.2% 152mg	28.7% 121mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	50.6% 1.16mg	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	50.8% 355mg	48% 337mg	700mg per day for Men 19-50 years
Potassium	35.4% 1204mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	NA	55μg per day for Men 19-50 years
Sodium	0.69% 10.4mg	65.4% 980mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	18.6% 2.05mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	7.73% 286g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pinto Beans vs Canned Pinto Beans with Liquids:

• Raw Pinto Beans have 3.2 times more Vitamin B1, 3.1 times more Vitamin B2, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 5.2 times more Vitamin B9 and 2.1 times more Vitamin C than Canned Pinto Beans Solids and Liquids.
• While Canned Pinto Beans Solids and Liquids contain 11.1 times more Vitamin E and 1.6 times more Vitamin K than Raw Pinto Beans.
• Both Raw Pinto Beans and Canned Pinto Beans Solids and Liquids have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Pinto Beans as well as Canned Pinto Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pinto Beans vs Canned Pinto Beans with Liquids:

• Raw Pinto Beans have 1.3 times more Copper and 1.3 times more Magnesium than Canned Pinto Beans Solids and Liquids.
• While Canned Pinto Beans Solids and Liquids contain 1.8 times more Calcium, 94.5 times more Sodium and 29.2 times more Water than Raw Pinto Beans.
• Both Raw Pinto Beans and Canned Pinto Beans Solids and Liquids have similar amounts of Iron, Manganese, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Pinto Beans Solids and Liquids contain 2.1 times more Omega 3, 2 times more Sugars and 1.3 times more Fiber than Raw Pinto Beans.
• Both Raw Pinto Beans and Canned Pinto Beans Solids and Liquids have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Pinto Beans as well as Canned Pinto Beans Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.