Comparing Nutrients in 5 ounces Canned low Salt Pinto Beans with Liquids VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned low Salt Pinto Beans with Liquids	22%	6%	72%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned low Salt Pinto Beans with Liquids	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	4% 116kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.17% 0.028g	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	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	17% 6.52g	34.7% 13g	38g per day for Men 19-50 years
Protein	11.6% 6.52g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Pinto Beans with Liquids	Boiled California Red Kidney 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	15.2% 0.18mg	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	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.86% 0.19mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	11.3% 0.15mg	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	26.2% 105μg	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	1.9% 1.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Pinto Beans with Liquids	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	25.5% 0.23mg	45.5% 0.41mg	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	26% 2.1mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	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	18.6% 130mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	9.54% 5.24μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	13.8% 207mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3% 111g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned low Salt Pinto Beans with Liquids VS Boiled California Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned low Salt Pinto Beans with Liquids vs Boiled California Red Kidney Beans:

• 5 ounces of Canned low Salt Pinto Beans with Liquids have 1.3 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.5 times more Vitamin B1, 3.9 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B5 and 3.1 times more Vitamin B9 than Canned Pinto Beans Solids and Liquids low Salt.
• 5 ounces of Canned low Salt Pinto Beans with Liquids have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Canned Pinto Beans Solids and Liquids low Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned low Salt Pinto Beans with Liquids vs Boiled California Red Kidney Beans:

• 5 ounces of Canned low Salt Pinto Beans with Liquids have 3.1 times more Selenium and 36.5 times more Sodium than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.4 times more Calcium, 1.8 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Zinc than Canned Pinto Beans Solids and Liquids low Salt.
• Both Canned low Salt Pinto Beans with Liquids and Boiled California Red Kidney Beans contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned low Salt Pinto Beans with Liquids have 3.7 times more Omega 3 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.5 times more Energy, 1.5 times more Carbohydrate, 2 times more Fiber and 2 times more Protein than Canned Pinto Beans Solids and Liquids low Salt.
• Both Canned Pinto Beans Solids and Liquids low Salt as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.