Comparing Nutrients in 500 calories Canned Pinto Beans Rinsed VS Boiled Small White Beans with Salt

Weight per 500 calories

• Canned Pinto Beans Rinsed: 427g
• Boiled Small White Beans with Salt: 352g

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

Which food has more nutrients per 500 calories - Canned Pinto Beans Rinsed or Boiled Small White Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans Rinsed	23%	7%	70%
Boiled Small White Beans with Salt	25%	4%	71%

Macro Nutrients

	Canned Pinto Beans Rinsed	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.27% 4.15g	2.32% 2.25g	97g per day for Men 19-50 years
Saturated Fat	NA	1.83% 0.58g	32g per day for Men 19-50 years
Omega 3	NA	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	NA	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	68.3% 88.8g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	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	NA	96% 36.6g	38g per day for Men 19-50 years
Protein	53.7% 30g	56.4% 31.6g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans Rinsed	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	69.2% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.25% 0.081mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	34.4% 0.45mg	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	22.4% 89.7μg	121% 482μg	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	0.47% 0.43mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans Rinsed	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Calcium	27.4% 274mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	58.3% 0.52mg	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	68% 5.43mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	30.5% 128mg	57% 239mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.6mg	78% 1.8mg	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	58.6% 410mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	48% 1630mg	3400mg per day for Men 19-50 years
Selenium	NA	8.32% 4.58μg	55μg per day for Men 19-50 years
Sodium	60.4% 906mg	56% 838mg	1500mg per day for Men 19-50 years
Zinc	23% 2.52mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	8.1% 299g	6% 223g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Pinto Beans Rinsed vs Boiled Small White Beans with Salt:

• Boiled Small White Beans with Salt contain 3.9 times more Vitamin B1, 2.6 times more Vitamin B2 and 5.4 times more Vitamin B9 than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans, Rinsed Solids and Boiled Small White Beans with Salt have similar amounts of Vitamin B3 per 500 kcal.
• Both Canned Pinto Beans, Rinsed Solids as well as Boiled Small White Beans with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Pinto Beans Rinsed vs Boiled Small White Beans with Salt:

• Canned Pinto Beans, Rinsed Solids have 2.1 times more Copper and 1.3 times more Water than Boiled Small White Beans with Salt.
• While Boiled Small White Beans with Salt contain 1.8 times more Iron, 1.9 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Zinc than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans, Rinsed Solids and Boiled Small White Beans with Salt have similar amounts of Calcium, Manganese and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Canned Pinto Beans, Rinsed Solids and Boiled Small White Beans with Salt have similar amounts of macro-nutrients per 500 kcal
• Both Canned Pinto Beans, Rinsed Solids and Boiled Small White Beans with Salt have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Canned Pinto Beans, Rinsed Solids as well as Boiled Small White Beans with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.