Comparing Nutrients in 300 calories Pinto Beans VS Boiled Yellow Beans

Weight per 300 calories

• Pinto Beans: 86.5g
• Boiled Yellow Beans: 208g

Pinto Beans have 2.4 times more energy per 100g than Boiled Yellow Beans. It has high energy density when compared to other foods. Boiled Yellow Beans having average energy density.

Discover which food has more nutrients per 300 calories - Pinto Beans or Boiled Yellow Beans?

Macros Ratio

	Protein	Fat	Carbs
Pinto Beans	25%	3%	72%
Boiled Yellow Beans	25%	7%	68%

Macro Nutrients

	Pinto Beans	Boiled Yellow Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	2.3% 2.25g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	13% 0.2g	27.6% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	3.1% 0.53g	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	40.5% 52.7g	130g per day for Men 19-50 years
Sugars	2.5% 1.82g	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	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	57% 21.7g	38g per day for Men 19-50 years
Protein	33% 18.5g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Pinto Beans	Boiled Yellow Beans	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	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.34% 1mg	9.2% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	9.54% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	20.7% 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	42% 169μg	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	4.17% 3.75mg	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% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.03% 4.84μg	6.08% 7.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinto Beans	Boiled Yellow Beans	Recommended Dietary Allowance
Calcium	9.77% 98mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	85.8% 0.77mg	43% 0.39mg	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	64.6% 5.17mg	8mg per day for Men 19-50 years
Magnesium	36.2% 152mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	50.8% 355mg	54.5% 381mg	700mg per day for Men 19-50 years
Potassium	35.4% 1204mg	20% 677mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	4.92% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.69% 10.4mg	0.69% 10.4mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	3.55% 131g	3700g per day for Men 19-50 years

Pinto Beans VS Boiled Yellow Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pinto Beans or Boiled Yellow Beans?

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

• 300 calories of Pinto Beans have 1.6 times more Vitamin B1, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 2.7 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled Yellow Beans.
• While 300 kcal of Boiled Yellow Beans contain 1.5 times more Vitamin B3, 10.8 times more Vitamin E and 1.5 times more Vitamin K than Raw Pinto Beans.
• Both Pinto Beans and Boiled Yellow Beans provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Pinto Beans have insufficient amounts of Vitamin E and Vitamin K
• 300 calories of Boiled Yellow Beans have insufficient amounts of Vitamin C
• Both Raw Pinto Beans as well as Boiled Yellow Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Pinto Beans have 2 times more Copper, 1.8 times more Potassium and 8.9 times more Selenium than Boiled Yellow Beans.
• While 300 kcal of Boiled Yellow Beans contain 1.3 times more Calcium than Raw Pinto Beans.
• Both Pinto Beans and Boiled Yellow Beans contain similar levels of Iron, Magnesium, Manganese, Phosphorus and Zinc per 300 calories.
• 300 calories of Boiled Yellow Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled Yellow Beans contain 2.2 times more Omega 3 and 1.6 times more Fiber than Raw Pinto Beans.
• Both Pinto Beans and Boiled Yellow Beans offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Raw Pinto Beans as well as Boiled Yellow Beans provide inadequate amounts of Omega 6 in 300 calories.