Comparing Nutrients in 5 ounces Boiled Pink Beans VS Canned Pinto Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Pink Beans	24%	3%	73%
Canned Pinto Beans with Liquids	22%	6%	72%

Macro Nutrients

	Boiled Pink Beans	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Energy	7.3% 211kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.4% 39.6g	16.6% 21.5g	130g per day for Men 19-50 years
Sugars	0.7% 0.51g	2% 1.45g	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	19.8% 7.5g	17% 6.52g	38g per day for Men 19-50 years
Protein	23% 13g	11.6% 6.52g	56g per day for Men 19-50 years

Vitamins

	Boiled Pink Beans	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.36mg	6.14% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.05% 0.81mg	2.37% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.48% 0.42mg	3.86% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	8.07% 0.1mg	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	59.5% 238μg	8.5% 34μg	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	1.1% 0.99mg	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	9.26% 1.4mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.37% 5.24μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pink Beans	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	42.7% 0.38mg	25.5% 0.23mg	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	40.8% 3.26mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	33.8% 0.78mg	19.6% 0.45mg	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	33.4% 234mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2.34% 86.7g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Pink Beans vs Canned Pinto Beans with Liquids:

• Boiled Pink Beans have 4.9 times more Vitamin B1, 3.9 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B5, 2.4 times more Vitamin B6, 7 times more Vitamin B9, 1.8 times more Vitamin E and 1.8 times more Vitamin K than Canned Pinto Beans Solids and Liquids.
• Both Boiled Pink Beans as well as Canned Pinto Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Pink Beans vs Canned Pinto Beans with Liquids:

• Boiled Pink Beans have 1.7 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium and 1.7 times more Zinc than Canned Pinto Beans Solids and Liquids.
• While Canned Pinto Beans Solids and Liquids contain 134 times more Sodium and 1.3 times more Water than Boiled Pink Beans.
• Both Boiled Pink Beans and Canned Pinto Beans Solids and Liquids have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Pink Beans have 1.8 times more Energy, 1.8 times more Carbohydrate and 2 times more Protein than Canned Pinto Beans Solids and Liquids.
• While Canned Pinto Beans Solids and Liquids contain 2.8 times more Sugars than Boiled Pink Beans.
• Both Boiled Pink Beans and Canned Pinto Beans Solids and Liquids have similar amounts of Omega 3 and Fiber per 5 oz.
• Both Boiled Pink Beans as well as Canned Pinto Beans Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.