Comparing Nutrients in 5 ounces Canned Pinto Beans Rinsed VS Boiled Small White Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans Rinsed	23%	7%	70%
Boiled Small White Beans with Salt	25%	4%	71%

Macro Nutrients

	Canned Pinto Beans Rinsed	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Energy	5.7% 166kcal	6.94% 201kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	NA	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	NA	1.25% 0.21g	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	28% 36.6g	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	NA	38.8% 14.7g	38g per day for Men 19-50 years
Protein	18% 9.98g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans Rinsed	Boiled Small White Beans with Salt	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	28% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.32% 0.37mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	14% 0.18mg	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	48.5% 194μg	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	0% 0mg	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

	Canned Pinto Beans Rinsed	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Calcium	9.07% 91mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	23.5% 0.21mg	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	50.3% 4.03mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	23% 0.52mg	31.4% 0.72mg	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	34.2% 240mg	700mg per day for Men 19-50 years
Potassium	9.76% 332mg	19.3% 656mg	3400mg per day for Men 19-50 years
Selenium	NA	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	20% 301mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	2.7% 99g	2.42% 89.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Pinto Beans Rinsed vs Boiled Small White Beans with Salt:

• Boiled Small White Beans with Salt contain 4.7 times more Vitamin B1, 3.1 times more Vitamin B2 and 6.5 times more Vitamin B9 than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans, Rinsed Solids and Boiled Small White Beans with Salt have similar amounts of Vitamin B3 per 5 oz.
• Both Canned Pinto Beans, Rinsed Solids as well as Boiled Small White Beans with 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 Boiled Small White Beans with Salt:

• Canned Pinto Beans, Rinsed Solids have 1.7 times more Copper than Boiled Small White Beans with Salt.
• While Boiled Small White Beans with Salt contain 2.2 times more Iron, 2.3 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium and 1.8 times more Zinc than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans, Rinsed Solids and Boiled Small White Beans with Salt have similar amounts of Calcium, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Pinto Beans, Rinsed Solids have 1.5 times more Fat than Boiled Small White Beans with Salt.
• While Boiled Small White Beans with Salt contain 1.3 times more Protein than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans, Rinsed Solids and Boiled Small White Beans with Salt have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Canned Pinto Beans, Rinsed Solids as well as Boiled Small White Beans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.