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

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans Rinsed	23%	7%	70%
Boiled Yellow Beans with Salt	25%	7%	68%

Macro Nutrients

	Canned Pinto Beans Rinsed	Boiled Yellow Beans with Salt	Recommended Dietary Allowance
Energy	5.7% 166kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	NA	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	NA	2.1% 0.36g	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	27.6% 36g	130g per day for Men 19-50 years
Sugars	NA	0.66% 0.48g	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	23% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans Rinsed	Boiled Yellow 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	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.32% 0.37mg	6.27% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.5% 0.32mg	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	28.7% 115μg	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	2.83% 2.55mg	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	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans Rinsed	Boiled Yellow Beans with Salt	Recommended Dietary Allowance
Calcium	9.07% 91mg	8.8% 88mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	29.3% 0.26mg	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	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	23% 0.52mg	28% 0.64mg	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	37% 259mg	700mg per day for Men 19-50 years
Potassium	9.76% 332mg	13.5% 461mg	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	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	2.7% 99g	2.4% 89.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pinto Beans Rinsed VS Boiled Yellow Beans with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Pinto Beans Rinsed versus 5 oz of Boiled Yellow Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 oz of Boiled Yellow Beans with Salt contain 3.7 times more Vitamin B1, 5.4 times more Vitamin B2, 2.7 times more Vitamin B3, 3.9 times more Vitamin B9 and 18 times more Vitamin C than Canned Pinto Beans, Rinsed Solids.
• 5 ounces of Canned Pinto Beans Rinsed have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Canned Pinto Beans, Rinsed Solids as well as Boiled Yellow Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Pinto Beans Rinsed vs Boiled Yellow Beans with Salt:

• 5 ounces of Canned Pinto Beans Rinsed have 1.4 times more Copper than Boiled Yellow Beans with Salt.
• While 5 oz of Boiled Yellow Beans with Salt contain 2 times more Iron, 2.5 times more Magnesium, 1.9 times more Phosphorus, 1.4 times more Potassium and 1.8 times more Zinc than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans Rinsed and Boiled Yellow Beans with Salt contain similar levels of Calcium, Manganese and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Yellow Beans with Salt contain 1.3 times more Protein than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans Rinsed and Boiled Yellow Beans with Salt offer comparable quantities of Energy and Carbohydrate per five ounces.