Comparing Nutrients in 500 calories Pink Beans VS Boiled Pinto Beans

Weight per 500 calories

• Pink Beans: 146g
• Boiled Pinto Beans: 350g

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

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

Macros Ratio

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

Macro Nutrients

	Pink Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	20.2% 0.32g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2.27% 0.39g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	70.5% 92g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	1.64% 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	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	% 1.2g	g per day for Men 19-50 years
Fiber	48.7% 18.5g	83% 31.5g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	56.3% 31.5g	56g per day for Men 19-50 years

Vitamins

	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	94% 1.13mg	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.76mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	61.6% 0.8mg	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	150% 601μg	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	3.1% 2.8mg	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% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	19% 190mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	85% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.19% 7.7μg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	63% 265mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	87.2% 2mg	69% 1.6mg	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	73.4% 514mg	700mg per day for Men 19-50 years
Potassium	62.8% 2134mg	45% 1524mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	39.4% 21.7μg	55μg per day for Men 19-50 years
Sodium	0.78% 11.7mg	0.23% 3.5mg	1500mg per day for Men 19-50 years
Zinc	33.8% 3.7mg	31% 3.43mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	5.95% 220g	3700g per day for Men 19-50 years

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

• Raw Pink Beans have 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3 and 2 times more Vitamin B5 than Boiled Pinto Beans.
• While Boiled Pinto 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 Pinto Beans have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Raw Pink Beans as well as Boiled Pinto 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 Pinto Beans:

• Raw Pink Beans have 1.5 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese and 1.4 times more Potassium than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 15 times more Water than Raw Pink Beans.
• Both Raw Pink Beans and Boiled Pinto Beans have similar amounts of Calcium, Phosphorus, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Pinto Beans contain 1.5 times more Omega 3 and 1.7 times more Fiber than Raw Pink Beans.
• Both Raw Pink Beans and Boiled Pinto Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Pink Beans as well as Boiled Pinto Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.