Comparing Nutrients in 500 calories Canned low Salt Pinto Beans with Liquids VS Boiled White Beans with Salt

Weight per 500 calories

• Canned low Salt Pinto Beans with Liquids: 610g
• Boiled White Beans with Salt: 360g

Boiled White Beans with Salt have 1.7 times more energy per unit of mass than Canned Pinto Beans Solids and Liquids low Salt, which is average in comparison to other foods. Canned low Salt Pinto Beans with Liquids having average energy density.

Discover which food has more nutrients per 500 calories - Canned low Salt Pinto Beans with Liquids or Boiled White Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned low Salt Pinto Beans with Liquids	22%	6%	72%
Boiled White Beans with Salt	27%	2%	71%

Macro Nutrients

	Canned low Salt Pinto Beans with Liquids	Boiled White Beans with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.52% 3.4g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.2% 93g	69.4% 90g	130g per day for Men 19-50 years
Sugars	8.58% 6.2g	1.7% 1.22g	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	74% 28g	59.6% 22.7g	38g per day for Men 19-50 years
Protein	50% 28g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Pinto Beans with Liquids	Boiled White Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.4% 0.32mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.5% 0.098mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	3.15% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.3% 0.82mg	25.7% 0.33mg	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	36.6% 146μg	73% 291μg	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	4.74% 4.27mg	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	22.4% 3.35mg	22.5% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.7% 13μg	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Pinto Beans with Liquids	Boiled White Beans with Salt	Recommended Dietary Allowance
Calcium	28.7% 287mg	32.4% 324mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	115% 1.03mg	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	112% 8.96mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	99% 2.3mg	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	80% 561mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	49.5% 1683mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	8.5% 4.68μg	55μg per day for Men 19-50 years
Sodium	59.3% 890mg	58% 871mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	13% 477g	6.13% 227g	3700g per day for Men 19-50 years

Canned Low Salt Pinto Beans With Liquids VS Boiled White Beans With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned low Salt Pinto Beans with Liquids or Boiled White Beans with Salt?

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

• 500 calories of Canned low Salt Pinto Beans with Liquids have 3.2 times more Vitamin B3 and 2.5 times more Vitamin B6 than Boiled White Beans with Salt.
• While 500 kcal of Boiled White Beans with Salt contain 1.3 times more Vitamin B1, 1.7 times more Vitamin B2 and 2 times more Vitamin B9 than Canned Pinto Beans Solids and Liquids low Salt.
• Both Canned low Salt Pinto Beans with Liquids and Boiled White Beans with Salt provide similar amounts of Vitamin B5, Vitamin E and Vitamin K per 500 calories.
• 500 calories of Canned low Salt Pinto Beans with Liquids have insufficient amounts of Vitamin B2
• 500 calories of Boiled White Beans with Salt have insufficient amounts of Vitamin B3
• Both Canned Pinto Beans Solids and Liquids low Salt as well as Boiled White Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned low Salt Pinto Beans with Liquids vs Boiled White Beans with Salt:

• 500 calories of Canned low Salt Pinto Beans with Liquids have 1.4 times more Phosphorus, 4.8 times more Selenium and 2.1 times more Water than Boiled White Beans with Salt.
• While 500 kcal of Boiled White Beans with Salt contain 1.5 times more Iron and 1.5 times more Zinc than Canned Pinto Beans Solids and Liquids low Salt.
• Both Canned low Salt Pinto Beans with Liquids and Boiled White Beans with Salt contain similar levels of Calcium, Copper, Magnesium, Manganese, Potassium and Sodium per 500 calories.
• 500 calories of Boiled White Beans with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned low Salt Pinto Beans with Liquids have 2.9 times more Omega 3 and 1.2 times more Fiber than Boiled White Beans with Salt.
• Both Canned low Salt Pinto Beans with Liquids and Boiled White Beans with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Canned Pinto Beans Solids and Liquids low Salt as well as Boiled White Beans with Salt provide inadequate amounts of Omega 6 in 500 calories.