Comparing Nutrients in 5 ounces Pinto Beans VS Boiled Small White Beans

Macros Ratio

	Protein	Fat	Carbs
Pinto Beans	25%	3%	72%
Boiled Small White Beans	25%	4%	71%

Macro Nutrients

	Pinto Beans	Boiled Small White Beans	Recommended Dietary Allowance
Energy	17% 492kcal	6.94% 201kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.74g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	68.2% 88.7g	28% 36.6g	130g per day for Men 19-50 years
Sugars	4.13% 3g	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	0% 0g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 2.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	38.8% 14.7g	38g per day for Men 19-50 years
Protein	54.2% 30.4g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Pinto Beans	Boiled Small White Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.2% 1mg	28% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.7% 0.67mg	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	186% 744μg	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	9.92% 8.93mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinto Beans	Boiled Small White Beans	Recommended Dietary Allowance
Calcium	16% 160mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	90% 7.2mg	50.3% 4.03mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	70.8% 1.63mg	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	83.2% 583mg	34.2% 240mg	700mg per day for Men 19-50 years
Potassium	58% 1975mg	19.3% 656mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.23mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.43% 16g	2.42% 89.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinto Beans VS Boiled Small White Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Pinto Beans versus 5 oz of Boiled Small White Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pinto Beans vs Boiled Small White Beans:

• 5 ounces of Pinto Beans have 3 times more Vitamin B1, 3.6 times more Vitamin B2, 4.3 times more Vitamin B3, 3.1 times more Vitamin B5, 3.7 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Boiled Small White Beans.
• 5 ounces of Boiled Small White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Pinto Beans as well as Boiled Small White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pinto Beans vs Boiled Small White Beans:

• 5 ounces of Pinto Beans have 1.5 times more Calcium, 6 times more Copper, 1.8 times more Iron, 2.6 times more Magnesium, 2.3 times more Manganese, 2.4 times more Phosphorus, 3 times more Potassium, 21.5 times more Selenium and 2.1 times more Zinc than Boiled Small White Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pinto Beans have 2.4 times more Energy, 1.9 times more Omega 3, 2.4 times more Carbohydrate, 1.5 times more Fiber and 2.4 times more Protein than Boiled Small White Beans.
• Both Raw Pinto Beans as well as Boiled Small White Beans provide inadequate amounts of Omega 6 in five ounces.