Comparing Nutrients in 5 ounces Canned Pinto Beans VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans	24%	7%	69%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Pinto Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	5.57% 162kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.7g	25% 32.3g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	0.63% 0.45g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.77g	NA	g per day for Men 19-50 years
Fiber	20.5% 7.8g	24% 9.07g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.14% 0.074mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.39mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	13% 0.17mg	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	8.5% 34μg	46% 184μg	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	0.16% 0.14mg	1.9% 1.7mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	34% 0.31mg	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	23.6% 1.9mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	26.5% 0.61mg	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	20.5% 143mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	NA	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	22.6% 339mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	2.7% 100g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Pinto Beans vs Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain 3.1 times more Vitamin B1, 3.1 times more Vitamin B2, 2.1 times more Vitamin B3, 5.4 times more Vitamin B9 and 12 times more Vitamin C than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans, Solids as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Pinto Beans vs Boiled Kidney Beans:

• Canned Pinto Beans, Solids have 1.8 times more Calcium and 239 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans, Solids and Boiled All Types Kidney Beans have similar amounts of Copper, Manganese and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Canned Pinto Beans, Solids and Boiled All Types Kidney Beans have similar amounts of macro-nutrients per 5 oz
• Both Canned Pinto Beans, Solids and Boiled All Types Kidney Beans have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 5 oz.
• Both Canned Pinto Beans, Solids as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.