Comparing Nutrients in 500 calories Small White Beans VS Pinto Beans

Weight per 500 calories

• Small White Beans: 149g
• Pinto Beans: 144g

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

Discover which food has more nutrients per 500 calories - Small White Beans or Pinto Beans?

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Pinto Beans	25%	3%	72%

Macro Nutrients

	Small White Beans	Pinto Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	1.83% 1.77g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.3% 93g	69.3% 90g	130g per day for Men 19-50 years
Sugars	NA	4.2% 3.04g	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	% 0.19g	g per day for Men 19-50 years
Sucrose	NA	% 2.85g	g per day for Men 19-50 years
Fiber	98% 37g	58.8% 22.3g	38g per day for Men 19-50 years
Protein	56% 31.4g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Small White Beans	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	92% 1.1mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	52.5% 0.68mg	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	144% 574μg	189% 756μg	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	10% 9.08mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.72% 8.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Pinto Beans	Recommended Dietary Allowance
Calcium	25.7% 257mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	143% 1.3mg	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	144% 11.5mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	65% 272mg	60.4% 254mg	420mg per day for Men 19-50 years
Manganese	82.7% 1.9mg	72% 1.65mg	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	95% 662mg	84.6% 592mg	700mg per day for Men 19-50 years
Potassium	67.5% 2295mg	59% 2007mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	73% 40.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.15% 17.3mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.44% 16.3g	3700g per day for Men 19-50 years

Small White Beans VS Pinto Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Small White Beans or Pinto Beans?

Lets compare vitamin content per 500 calories of Small White Beans vs Pinto Beans:

• 500 kcal of Raw Pinto Beans contain 1.3 times more Vitamin B9 and more Vitamin C than Raw Small White Beans.
• Both Small White Beans and Pinto Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Small White Beans have insufficient amounts of Vitamin C
• Both Raw Small White Beans as well as Raw Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Small White Beans vs Pinto Beans:

• 500 calories of Small White Beans have 1.6 times more Calcium, 1.6 times more Iron and 1.3 times more Zinc than Pinto Beans.
• While 500 kcal of Raw Pinto Beans contain 1.4 times more Copper and 2.1 times more Selenium than Raw Small White Beans.
• Both Small White Beans and Pinto Beans contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Small White Beans have 1.7 times more Fiber than Pinto Beans.
• Both Small White Beans and Pinto Beans offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 500 calories.
• Both Raw Small White Beans as well as Raw Pinto Beans provide inadequate amounts of Omega 6 in 500 calories.