Comparing Nutrients in 5 ounces Canned Pinto Beans Rinsed VS Canned low Salt Pinto Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans Rinsed	23%	7%	70%
Canned low Salt Pinto Beans with Liquids	22%	6%	72%

Macro Nutrients

	Canned Pinto Beans Rinsed	Canned low Salt Pinto Beans with Liquids	Recommended Dietary Allowance
Energy	5.7% 166kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	NA	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	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	22.6% 29.4g	16.6% 21.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	17% 6.52g	38g per day for Men 19-50 years
Protein	18% 9.98g	11.6% 6.52g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans Rinsed	Canned low Salt Pinto Beans with Liquids	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	6.14% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.32% 0.37mg	2.37% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.86% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	14.7% 0.19mg	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	7.44% 29.8μg	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	0.16% 0.14mg	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	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans Rinsed	Canned low Salt Pinto Beans with Liquids	Recommended Dietary Allowance
Calcium	9.07% 91mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	22.5% 1.8mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	23% 0.52mg	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	19.4% 136mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	9.76% 332mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	NA	9.54% 5.24μg	55μg per day for Men 19-50 years
Sodium	20% 301mg	13.8% 207mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2.7% 99g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Pinto Beans Rinsed vs Canned low Salt Pinto Beans with Liquids:

Both Canned Pinto Beans, Rinsed Solids and Canned Pinto Beans Solids and Liquids low Salt have similar amounts of vitamins per 5 oz
• Both Canned Pinto Beans, Rinsed Solids and Canned Pinto Beans Solids and Liquids low Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 5 oz.
• Both Canned Pinto Beans, Rinsed Solids as well as Canned Pinto Beans Solids and Liquids low Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Pinto Beans Rinsed vs Canned low Salt Pinto Beans with Liquids:

• Canned Pinto Beans, Rinsed Solids have 1.4 times more Calcium, 1.6 times more Copper and 1.5 times more Sodium than Canned Pinto Beans Solids and Liquids low Salt.
• Both Canned Pinto Beans, Rinsed Solids and Canned Pinto Beans Solids and Liquids low Salt have similar amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Pinto Beans, Rinsed Solids have 1.4 times more Energy, 1.7 times more Fat, 1.4 times more Carbohydrate and 1.5 times more Protein than Canned Pinto Beans Solids and Liquids low Salt.
• Both Canned Pinto Beans, Rinsed Solids as well as Canned Pinto Beans Solids and Liquids low Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.