Comparing Nutrients in 5 ounces Frozen Young Pinto Beans VS Cooked Frozen Young Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Pinto Beans	23%	3%	74%
Cooked Frozen Young Pinto Beans	23%	3%	74%

Macro Nutrients

	Frozen Young Pinto Beans	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Energy	8.3% 241kcal	7.9% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	16.5% 0.26g	15.7% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.4% 46g	33.7% 43.8g	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	21.3% 8.08g	20% 7.65g	38g per day for Men 19-50 years
Protein	25% 14g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Pinto Beans	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.6% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	21% 0.27mg	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	17.7% 71μg	12% 48μg	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	1.57% 1.4mg	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	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

	Frozen Young Pinto Beans	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	14% 0.12mg	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	53% 4.25mg	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	33.6% 0.77mg	30.4% 0.7mg	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	23.7% 166mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	31.5% 1072mg	27% 916mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	8.7% 130mg	7.84% 118mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	2.14% 79g	2.22% 82.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Young Pinto Beans vs Cooked Frozen Young Pinto Beans:

• Unprepared Frozen Young Pinto Beans have 1.2 times more Vitamin B1, 1.5 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Frozen Young Pinto Beans.
• Both Unprepared Frozen Young Pinto Beans and Boiled and Drained Frozen Young Pinto Beans have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 5 oz.
• Both Unprepared Frozen Young Pinto Beans as well as Boiled and Drained Frozen Young Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Young Pinto Beans vs Cooked Frozen Young Pinto Beans:

Both Unprepared Frozen Young Pinto Beans and Boiled and Drained Frozen Young Pinto Beans have similar amounts of minerals per 5 oz
• Both Unprepared Frozen Young Pinto Beans and Boiled and Drained Frozen Young Pinto Beans have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Unprepared Frozen Young Pinto Beans and Boiled and Drained Frozen Young Pinto Beans have similar amounts of macro-nutrients per 5 oz
• Both Unprepared Frozen Young Pinto Beans and Boiled and Drained Frozen Young Pinto Beans have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 5 oz.
• Both Unprepared Frozen Young Pinto Beans as well as Boiled and Drained Frozen Young Pinto Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.