Comparing Nutrients in 5 ounces Canned Pinto Beans with Liquids VS Boiled Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans with Liquids	22%	6%	72%
Boiled Pinto Beans	25%	4%	71%

Macro Nutrients

	Canned Pinto Beans with Liquids	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	4% 116kcal	7% 203kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.5g	28.6% 37g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.48g	g per day for Men 19-50 years
Fiber	17% 6.52g	33.6% 12.8g	38g per day for Men 19-50 years
Protein	11.6% 6.52g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans with Liquids	Boiled Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.14% 0.074mg	22.8% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.37% 0.38mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.86% 0.19mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	25% 0.32mg	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	61% 244μg	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	1.1% 0.99mg	1.26% 1.13mg	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	5.2% 0.78mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans with Liquids	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	25.5% 0.23mg	34.5% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	26% 2.1mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	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	18.6% 130mg	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	18% 618mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	3% 111g	2.4% 89.2g	3700g per day for Men 19-50 years

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

• Boiled Pinto Beans contain 3.7 times more Vitamin B1, 3.9 times more Vitamin B2, 1.5 times more Vitamin B5, 3.1 times more Vitamin B6, 7.2 times more Vitamin B9, 1.7 times more Vitamin E and 1.7 times more Vitamin K than Canned Pinto Beans Solids and Liquids.
• Both Canned Pinto Beans Solids and Liquids and Boiled Pinto Beans have similar amounts of Vitamin B3 per 5 oz.
• Both Canned Pinto Beans Solids and Liquids as well as Boiled Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Canned Pinto Beans Solids and Liquids have 268 times more Sodium and 1.2 times more Water than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 1.4 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Canned Pinto Beans Solids and Liquids.
• Both Canned Pinto Beans Solids and Liquids and Boiled Pinto Beans have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Pinto Beans Solids and Liquids have 3 times more Sugars than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 1.7 times more Energy, 1.7 times more Carbohydrate, 2 times more Fiber and 2 times more Protein than Canned Pinto Beans Solids and Liquids.
• Both Canned Pinto Beans Solids and Liquids and Boiled Pinto Beans have similar amounts of Omega 3 per 5 oz.
• Both Canned Pinto Beans Solids and Liquids as well as Boiled Pinto Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.