Comparing Nutrients in 500 calories Pink Beans VS Boiled Pink Beans

Weight per 500 calories

• Pink Beans: 146g
• Boiled Pink Beans: 336g

Pink Beans have 2.3 times more energy per 100g than Boiled Pink Beans. It has high energy density when compared to other foods. Boiled Pink Beans having average energy density.

Which food has more nutrients per 500 calories - Pink Beans or Boiled Pink Beans?

Macros Ratio

	Protein	Fat	Carbs
Pink Beans	24%	3%	73%
Boiled Pink Beans	24%	3%	73%

Macro Nutrients

	Pink Beans	Boiled Pink Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	1.32% 0.42g	32g per day for Men 19-50 years
Omega 3	20.2% 0.32g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.27% 0.39g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	72% 94g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	1.67% 1.2g	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	48.7% 18.5g	47% 17.8g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Pink Beans	Boiled Pink Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.76mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	45% 0.59mg	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	169% 675μg	141% 564μg	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	2.04% 0.31mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	10.3% 12.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Beans	Boiled Pink Beans	Recommended Dietary Allowance
Calcium	19% 190mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	101% 0.91mg	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	123% 9.87mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	63% 265mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	87.2% 2mg	80% 1.84mg	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	86.4% 605mg	79% 554mg	700mg per day for Men 19-50 years
Potassium	62.8% 2134mg	50% 1705mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	8.54% 4.7μg	55μg per day for Men 19-50 years
Sodium	0.78% 11.7mg	0.45% 6.7mg	1500mg per day for Men 19-50 years
Zinc	33.8% 3.7mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	5.55% 205g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pink Beans vs Boiled Pink Beans:

• Raw Pink Beans have 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled Pink Beans.
• While Boiled Pink Beans contain 10.7 times more Vitamin E and 1.5 times more Vitamin K than Raw Pink Beans.
• Both Raw Pink Beans and Boiled Pink Beans have similar amounts of Vitamin B9 per 500 kcal.
• Both Raw Pink Beans as well as Boiled Pink Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pink Beans vs Boiled Pink Beans:

• Raw Pink Beans have 1.3 times more Copper, 1.3 times more Iron, 1.2 times more Magnesium, 1.3 times more Potassium and 4 times more Selenium than Boiled Pink Beans.
• While Boiled Pink Beans contain 14 times more Water than Raw Pink Beans.
• Both Raw Pink Beans and Boiled Pink Beans have similar amounts of Calcium, Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Raw Pink Beans and Boiled Pink Beans have similar amounts of macro-nutrients per 500 kcal
• Both Raw Pink Beans and Boiled Pink Beans have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Raw Pink Beans as well as Boiled Pink Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.