Comparing Nutrients in 5 ounces Small White Beans VS Canned Pinto Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Canned Pinto Beans with Liquids	22%	6%	72%

Macro Nutrients

	Small White Beans	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Energy	16.4% 476kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	1.72% 1.67g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	20.5% 0.33g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	0.72% 0.12g	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	16.6% 21.5g	130g per day for Men 19-50 years
Sugars	NA	2% 1.45g	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	17% 6.52g	38g per day for Men 19-50 years
Protein	53.4% 30g	11.6% 6.52g	56g per day for Men 19-50 years

Vitamins

	Small White Beans	Canned Pinto Beans with Liquids	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	6.14% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	2.37% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	3.86% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	8.07% 0.1mg	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	8.5% 34μg	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	1.1% 0.99mg	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	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Calcium	24.5% 245mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	25.5% 0.23mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	61.8% 259mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	78.8% 1.8mg	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	90% 631mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	64.3% 2186mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	36.2% 4mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Small White Beans VS Canned Pinto Beans with Liquids per 5 oz

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

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

• 5 ounces of Small White Beans have 14.3 times more Vitamin B1, 12.9 times more Vitamin B2, 5 times more Vitamin B3, 5.4 times more Vitamin B5, 5.9 times more Vitamin B6 and 16.1 times more Vitamin B9 than Canned Pinto Beans with Liquids.
• 5 ounces of Canned Pinto Beans with Liquids have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Small White Beans as well as Canned Pinto Beans Solids and Liquids 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 Canned Pinto Beans with Liquids:

• 5 ounces of Small White Beans have 3.7 times more Calcium, 3.9 times more Copper, 5.3 times more Iron, 5.5 times more Magnesium, 4 times more Manganese, 4.8 times more Phosphorus, 5.6 times more Potassium and 5 times more Zinc than Canned Pinto Beans with Liquids.
• While 5 oz of Canned Pinto Beans Solids and Liquids contain 22.3 times more Sodium and 6.7 times more Water than Raw Small White Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Small White Beans have 4.1 times more Energy, 2 times more Omega 3, 4.1 times more Carbohydrate, 5.4 times more Fiber and 4.6 times more Protein than Canned Pinto Beans with Liquids.
• Both Raw Small White Beans as well as Canned Pinto Beans Solids and Liquids provide inadequate amounts of Omega 6 in five ounces.