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

Macros Ratio

	Protein	Fat	Carbs
Boiled Small White Beans with Salt	25%	4%	71%
Canned Pinto Beans Rinsed	23%	7%	70%

Macro Nutrients

	Boiled Small White Beans with Salt	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Energy	6.94% 201kcal	5.7% 166kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	NA	32g per day for Men 19-50 years
Omega 3	11% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.6g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	NA	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	38.8% 14.7g	NA	38g per day for Men 19-50 years
Protein	22.7% 12.7g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Boiled Small White Beans with Salt	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.33mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.39mg	2.32% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	NA	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	48.5% 194μg	7.44% 29.8μg	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% 0mg	0.16% 0.14mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Small White Beans with Salt	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Calcium	10.3% 103mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	23.5% 0.21mg	41% 0.37mg	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	50.3% 4.03mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	23% 0.52mg	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	34.2% 240mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	19.3% 656mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	NA	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	20% 301mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	7.6% 0.84mg	11mg per day for Men 19-50 years
Water	2.42% 89.6g	2.7% 99g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Small White Beans with Salt have 4.7 times more Vitamin B1, 3.1 times more Vitamin B2 and 6.5 times more Vitamin B9 than Canned Pinto Beans Rinsed.
• 5 ounces of Canned Pinto Beans Rinsed have insufficient amounts of Vitamin B2
• Both Boiled Small White Beans with Salt as well as Canned Pinto Beans, Rinsed Solids have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Boiled Small White Beans with Salt have 2.2 times more Iron, 2.3 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium and 1.8 times more Zinc than Canned Pinto Beans Rinsed.
• While 5 oz of Canned Pinto Beans, Rinsed Solids contain 1.7 times more Copper than Boiled Small White Beans with Salt.
• Both Boiled Small White Beans with Salt and Canned Pinto Beans Rinsed contain similar levels of Calcium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Small White Beans with Salt have 1.2 times more Energy, 1.2 times more Carbohydrate and 1.3 times more Protein than Canned Pinto Beans Rinsed.