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

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Boiled Pink Beans	24%	3%	73%

Macro Nutrients

	Small White Beans	Boiled Pink Beans	Recommended Dietary Allowance
Energy	16.4% 476kcal	7.3% 211kcal	2900kcal per day for Men 19-50 years
Fat	1.72% 1.67g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	20.5% 0.33g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.2g	30.4% 39.6g	130g per day for Men 19-50 years
Sugars	NA	0.7% 0.51g	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	93% 35.3g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	53.4% 30g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Small White Beans	Boiled Pink Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.8% 1.05mg	30.4% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	5.05% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	8.48% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	19% 0.25mg	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	137% 547μg	59.5% 238μg	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% 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	NA	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.37% 5.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Boiled Pink Beans	Recommended Dietary Allowance
Calcium	24.5% 245mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	42.7% 0.38mg	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	137% 11mg	40.8% 3.26mg	8mg per day for Men 19-50 years
Magnesium	61.8% 259mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	78.8% 1.8mg	33.8% 0.78mg	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	90% 631mg	33.4% 234mg	700mg per day for Men 19-50 years
Potassium	64.3% 2186mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	3.6% 2μg	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	36.2% 4mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	2.34% 86.7g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Small White Beans have 2.9 times more Vitamin B1, 3.3 times more Vitamin B2, 2.4 times more Vitamin B3, 2.4 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled Pink Beans.
• Both Raw Small White Beans as well as Boiled Pink Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Small White Beans have 3.3 times more Calcium, 2.3 times more Copper, 3.4 times more Iron, 2.8 times more Magnesium, 2.3 times more Manganese, 2.7 times more Phosphorus, 3 times more Potassium, 9.1 times more Selenium and 2.9 times more Zinc than Boiled Pink Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Small White Beans have 2.3 times more Energy, 2.4 times more Omega 3, 2.2 times more Carbohydrate, 4.7 times more Fiber and 2.3 times more Protein than Boiled Pink Beans.
• Both Raw Small White Beans as well as Boiled Pink Beans provide inadequate amounts of Omega 6 in five ounces.