Comparing Nutrients in 5 ounces Pinto Beans VS Yellow Beans

Macros Ratio

	Protein	Fat	Carbs
Pinto Beans	25%	3%	72%
Yellow Beans	25%	7%	68%

Macro Nutrients

	Pinto Beans	Yellow Beans	Recommended Dietary Allowance
Energy	17% 492kcal	17% 489kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.74g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	2.97% 0.95g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	5.08% 0.86g	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	66% 86g	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	94% 35.6g	38g per day for Men 19-50 years
Protein	54.2% 30.4g	55.7% 31g	56g per day for Men 19-50 years

Vitamins

	Pinto Beans	Yellow 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	81.5% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	21.5% 3.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.7% 0.67mg	48% 0.63mg	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	138% 551μg	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	Yellow Beans	Recommended Dietary Allowance
Calcium	16% 160mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	101% 0.91mg	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	124% 9.94mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	75% 315mg	420mg per day for Men 19-50 years
Manganese	70.8% 1.63mg	79.3% 1.82mg	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	99% 692mg	700mg per day for Men 19-50 years
Potassium	58% 1975mg	43.4% 1477mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.23mg	36.5% 4mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.43% 15.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinto Beans VS Yellow Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Pinto Beans vs Yellow Beans:

• 5 ounces of Pinto Beans have 1.3 times more Vitamin B9 and more Vitamin C than Yellow Beans.
• While 5 oz of Raw Yellow Beans contain 1.6 times more Vitamin B2 and 2.1 times more Vitamin B3 than Raw Pinto Beans.
• Both Pinto Beans and Yellow Beans provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Yellow Beans have insufficient amounts of Vitamin C
• Both Raw Pinto Beans as well as Raw Yellow Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pinto Beans vs Yellow Beans:

• 5 ounces of Pinto Beans have 1.4 times more Copper, 1.3 times more Potassium and 2.2 times more Selenium than Yellow Beans.
• While 5 oz of Raw Yellow Beans contain 1.5 times more Calcium, 1.4 times more Iron and 1.3 times more Magnesium than Raw Pinto Beans.
• Both Pinto Beans and Yellow Beans contain similar levels of Manganese, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Yellow Beans contain 2.1 times more Fat, 2.9 times more Saturated Fat, 2.2 times more Omega 3, 3.6 times more Omega 6 and 1.6 times more Fiber than Raw Pinto Beans.
• Both Pinto Beans and Yellow Beans offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Pinto Beans provide inadequate amounts of Omega 6